Skip to content
Workout Program
Weight Training
Weight Training
Daily routine workout, ranging between 45 minutes to 90 minutes
🦵Quads
Monday
Target Muscle
Workout
Reps
Sets
🦵Quads
🦵Hamstrings
1
Warm up
8
3
🦵Quads
5
Barbell back squats
10
4
Sumo squats
10
4
Goblet squats
10
4
Barbell Front squats
10
4
Walking/stationary lunge
10
4
🦵Hamstrings
4
Stiff leg deadlift
10
4
Lying Leg curls
10
4
RDLS
10
4
Standing leg curl
10
4
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
Tuesday
Target Muscle
Workout
Reps
Sets
🦵Quads
🦵Hamstrings
1
Warm up
8
3
🦵Quads
5
Barbell back squats
10
4
Sumo squats
10
4
Goblet squats
10
4
Barbell Front squats
10
4
Walking/stationary lunge
10
4
🦵Hamstrings
4
Stiff leg deadlift
10
4
Lying Leg curls
10
4
RDLS
10
4
Standing leg curl
10
4
🍑Glutes
5
Warm Up
12
3
Bench Glute bridge
10
4
Cable kick backs
10
4
Lying glute bridge
10
4
Warm Up
10
4
🏋️Chest
🔙Back
1
Warm Up
8
3
🏋️Chest
5
Flat Barbell/Dumbbell Chest Press
10
4
Decline Barbell/Dumbbell Chest Press
10
4
Machine Chest Press
10
4
Dumbbell Chest Press
10
4
Dumbbell/Cable Flyes
10
4
💪Biceps
4
Barbell,E-Z, & Dumbbell Curl
10
4
Concentration Curl( cable,dumbell & E-Z)
10
4
Hammer Curl
10
4
Alternating Dumbbell Curl
10
4
🔙Back
8
Barbell/Cable bent over row
10
4
Side one hand row
10
4
Regular one hand row
10
4
Seated row(close ,wide & underhand)
10
4
T-Bar row
10
4
Face Pull
10
4
Lat pulldown
10
4
Deadlift
10
4
🤸♀️Shoulders
5
Bent over/incline lateral raise
10
4
Seated/standing press
10
4
One hand landmine press
10
4
Barbell/Plate front raise
10
4
Barbell/dumbbell shrugs
10
4
💪Triceps
6
Close grip barbell press
10
4
E-Z bar lying extensions
10
4
Dumbell/cable/barbell kickbacks
10
4
Overhead dumbbell extensions
10
4
Rope/Bar Pulldown
10
4
Dips
10
4
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
🤸♀️Shoulders
💪Triceps
1
Warm Up
8
3
1
🤸♀️Shoulders
Wensday
Target Muscle
Workout
Reps
Sets
🤸♀️Shoulders
💪Triceps
1
Warm Up
8
3
🍑Glutes
5
Warm Up
12
3
Bench Glute bridge
10
4
Cable kick backs
10
4
Lying glute bridge
10
4
Warm Up
10
4
🤸♀️Shoulders
5
Bent over/incline lateral raise
10
4
Seated/standing press
10
4
One hand landmine press
10
4
Barbell/Plate front raise
10
4
Barbell/dumbbell shrugs
10
4
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
🔙Back
Thursday
Target Muscle
Workout
Reps
Sets
🏋️Chest
🔙Back
1
Warm Up
8
3
🤸♀️Shoulders
💪Triceps
1
Warm Up
8
3
🔙Back
8
Barbell/Cable bent over row
10
4
Side one hand row
10
4
Regular one hand row
10
4
Seated row(close ,wide & underhand)
10
4
T-Bar row
10
4
Face Pull
10
4
Lat pulldown
10
4
Deadlift
10
4
💪Triceps
6
Close grip barbell press
10
4
E-Z bar lying extensions
10
4
Dumbell/cable/barbell kickbacks
10
4
Overhead dumbbell extensions
10
4
Rope/Bar Pulldown
10
4
Dips
10
4
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
🤸♀️Shoulders
Friday
Target Muscle
Workout
Reps
Sets
🤸♀️Shoulders
💪Triceps
1
Warm Up
8
3
💪Biceps
4
Barbell,E-Z, & Dumbbell Curl
10
4
Concentration Curl( cable,dumbell & E-Z)
10
4
Hammer Curl
10
4
Alternating Dumbbell Curl
10
4
🤸♀️Shoulders
5
Bent over/incline lateral raise
10
4
Seated/standing press
10
4
One hand landmine press
10
4
Barbell/Plate front raise
10
4
Barbell/dumbbell shrugs
10
4
🆎Abs
5
Sit Ups
Plank
Crunches
Russian twist
Leg raises
Want to print your doc?
This is not the way.
This is not the way.
Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
CtrlP
) instead.