| Day 1 – Upper Body (Push Focus) |
Day 2 – Lower Body (Legs & Glutes) |
Day 3 – Core + HIIT |
Day 4 – Upper Body (Pull Focus) |
Day 5 – Full Body + Core |
Day 6 – Cardio / Active Recovery |
Day 7 – Rest / Mobility |
| Bench Press or Push-ups – 4×10–12 |
Squats (bodyweight/barbell) – 4×10–12 |
Bicycle Crunches – 3×20 |
Pull-ups/Lat Pulldown – 4×8–12 |
Deadlifts – 4×6–8 |
30–45 min steady-state cardio (jogging, cycling, swimming) |
Complete rest OR mobility work (foam rolling, stretching). |
| Overhead Shoulder Press – 4×10–12 |
Romanian Deadlifts – 4×10–12 |
Russian Twists (weighted if possible) – 3×20 |
Barbell Rows – 4×10–12 |
Push-ups (weighted if possible) – 4×15 |
| Incline Dumbbell Press – 3×10–12 |
Walking Lunges – 3×20 steps |
Hanging Knee Raises – 3×15 |
Dumbbell Bicep Curls – 3×12–15 |
Kettlebell Swings – 3×20 |
| Triceps Dips/Extensions – 3×12–15 |
Glute Bridges/Hip Thrusts – 3×12–15 |
Ab Rollouts (wheel/barbell) – 3×12 |
Face Pulls or Rear Delt Flys – 3×12–15 |
Burpees – 3×12 |
Yoga/stretching + light ab work (planks, dead bugs, bird dogs) |
| Core Finisher: Hanging Leg Raises – 3×15 |
Core Finisher: Plank (3×60s) |
HIIT Cardio: 20s sprint + 40s walk × 8–10 rounds |
Core Finisher: Side Plank (3×30s each side) |
Mountain Climbers (30s) |
