| Day 1 |
Push (Chest, Shoulders, Triceps) |
Warm-Up: Jump rope, arm circles, push-ups |
5-10 mins |
|
|
Incline Push-Ups |
4x12-15 |
|
|
Dumbbell Chest Press |
4x10-12 |
|
|
Dumbbell Shoulder Press |
3x10-12 |
|
|
Lateral Raises |
3x12-15 |
|
|
Overhead Tricep Extension |
3x12-15 |
|
|
Diamond Push-Ups |
3 sets to failure |
| Day 2 |
Pull (Back, Biceps) |
Warm-Up: Jump rope, shoulder stretches |
5-10 mins |
|
|
Dumbbell Bent-Over Rows |
4x12 |
|
|
Single-Arm Dumbbell Rows |
4x10-12 (per side) |
|
|
Pull-Ups (or Assisted with Chair) |
4 sets to failure |
|
|
Hammer Curls |
3x12-15 |
|
|
Dumbbell Bicep Curls |
3x12-15 |
|
|
Reverse Flyes |
3x12-15 |
| Day 3 |
Legs & Core |
Warm-Up: Bodyweight squats, dynamic stretches |
5-10 mins |
|
|
Goblet Squats (with Dumbbell) |
4x15 |
|
|
Bulgarian Split Squats |
3x10-12 (per leg) |
|
|
Dumbbell Romanian Deadlifts |
3x12 |
|
|
Calf Raises |
4x20-25 |
|
|
Leg Raises |
4x20 |
|
|
Planks |
3 sets of 45-60 seconds |
| Day 4 |
Active Recovery |
Light cardio, yoga, or stretching |
15-20 mins |
| Day 5 |
Push (Chest, Shoulders, Triceps) |
Warm-Up: Jump rope, dynamic stretches |
5-10 mins |
|
|
Dumbbell Chest Flyes |
4x12-15 |
|
|
Decline Push-Ups (focus on lower chest) |
3 sets to failure |
|
|
Arnold Press |
3x12 |
|
|
Front Raises |
3x12-15 |
|
|
Tricep Dips (Chair) |
4x12-15 |
|
|
Overhead Dumbbell Tricep Extensions |
3x12 |
| Day 6 |
Pull & Core |
Warm-Up: Jump rope, dynamic stretches |
5-10 mins |
|
|
Pull-Ups |
4 sets to failure |
|
|
Dumbbell Rows |
4x10-12 |
|
|
Hammer Curls |
3x12-15 |
|
|
Reverse Dumbbell Flyes |
3x12-15 |
|
|
Russian Twists (Bodyweight/Dumbbell) |
3x30 (each side) |
|
|
Mountain Climbers |
3x30 seconds |
| Day 7 |
Legs (Glutes Focus) |
Warm-Up: Dynamic stretches, light cardio |
5-10 mins |
|
|
Dumbbell Lunges |
4x12-15 per leg |
|
|
Hip Thrusts (Bodyweight or Dumbbell) |
3x15 |
|
|
Dumbbell Step-Ups |
3x12-15 per leg |
|
|
Sumo Squats (Dumbbell) |
4x12-15 |
|
|
Glute Bridges |
4x15 |
|
|
Planks |
3 sets of 45-60 seconds |