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Weekly Workout Plan: Strength Training

This document outlines a 6-week workout program with exercises organized into different days targeting specific muscle groups. Day 1 focuses on back exercises like barbell rack pulls, lat pulldowns, and bent over rows. Day 2 targets chest and core with exercises such as pec deck flyes, bench press, and cable crunches. The program provides exercise instructions and tracking tables to log sets, repetitions and weights over the 6-week period.

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Saadbombay
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193 views56 pages

Weekly Workout Plan: Strength Training

This document outlines a 6-week workout program with exercises organized into different days targeting specific muscle groups. Day 1 focuses on back exercises like barbell rack pulls, lat pulldowns, and bent over rows. Day 2 targets chest and core with exercises such as pec deck flyes, bench press, and cable crunches. The program provides exercise instructions and tracking tables to log sets, repetitions and weights over the 6-week period.

Uploaded by

Saadbombay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Table of Contents

DAY 1 – BACK............................................................................................ 6

EXERCISE 1: BARBELL RACK PULL ....................................................................... 7

EXERCISE 2: WIDE GRIP LAT PULLDOWN ........................................................... 8

EXERCISE 3: OVERHAND GRIP BARBELL BENT OVER ROW ................................ 9

EXERCISE 4: CLOSE GRIP CABLE ROW .............................................................. 10

EXERCISE 5: CLOSE GRIP LAT PULLDOWN........................................................ 11

EXERCISE 6: MACHINE HIGH ROW ................................................................... 12

EXERCISE 7: ROPE LAT PULLOVER .................................................................... 13

DAY 2 – CHEST & CORE.................................................................................... 14

EXERCISE 1: MACHINE PEC DEC FLYE ............................................................... 15

EXERCISE 2: BENCH PRESS ............................................................................... 16

EXERCISE 3: INCLINE DUMBBELL PRESS........................................................... 17

EXERCISE 4: STANDING CABLE FLYE ................................................................. 18

EXERCISE 5: DECLINE BARBELL PRESS .............................................................. 19

EXERCISE 6: CABLE OR MACHINE AB CRUNCH ................................................ 20

2
EXERCISE 7: LEG RAISE ..................................................................................... 21

DAY 3 – QUADS & GLUTES .............................................................................. 22

EXERCISE 1: BARBELL BACK SQUAT ................................................................. 23

EXERCISE 2: SEATED LEG EXTENSION .............................................................. 24

EXERCISE 3: LEG PRESS..................................................................................... 25

EXERCISE 4: DUMBBELL WALKING LUNGE ...................................................... 26

EXERCISE 5: MACHINE ABDUCTION ................................................................. 27

EXERCISE 6: DUMBBELL GOBLET SQUAT ......................................................... 28

EXERCISE 7: BARBELL HIP THRUST ................................................................... 29

DAY 4 - ARMS .................................................................................................. 30

EXERCISE 1: SEATED DUMBBELL BICEPS CURL ................................................ 31

EXERCISE 2: MACHINE PREACHER BICEPS CURL .............................................. 32

EXERCISE 3: DUMBBELL BICEPS HAMMER CURL ............................................. 33

EXERCISE 4: BARBELL BICEPS CURL 21S ........................................................... 34

EXERCISE 5: TRICEPS DIP .................................................................................. 35

EXERCISE 6: BARBELL SKULL CRUSHER ............................................................ 36

3
EXERCISE 7: ROPE TRICEPS PUSH DOWN......................................................... 37

EXERCISE 8: SINGLE ARM CABLE TRICEPS KICK BACK ...................................... 38

DAY 5 - REST .................................................................................................... 39

EXERCISE 1: ACTIVE REST ................................................................................. 40

DAY 6 - SHOULDERS ........................................................................................ 41

EXERCISE 1: PEC DEC REAR DELT FLYE ............................................................. 42

EXERCISE 2: SEATED DUMBBELL SHOULDER PRESS ........................................ 43

EXERCISE 3: CLOSE GRIP BARBELL UPRIGHT ROW........................................... 44

EXERCISE 4: SEATED DUMBBELL LATERAL RAISE ............................................. 45

EXERCISE 5: ROPE CABLE FACE PULL ............................................................... 46

EXERCISE 6: SEATED DUMBBELL FRONT RAISE ................................................ 47

EXERCISE 7: BENT OVER CABLE REAR DELT FLYE ............................................. 48

DAY 7 – HAMSTRINGS & CALVES .................................................................... 49

EXERCISE 1: LYING HAMSTRING CURL ............................................................. 50

EXERCISE 2: DUMBBELL ROMANIAN DEADLIFT ............................................... 51

EXERCISE 3: LEG PRESS (FEET HIGH – HAMSTRING FOCUS) ............................ 52

4
EXERCISE 4: LEG PRESS CALF RAISE ................................................................. 53

EXERCISE 5: SEATED HAMSTRING CURL .......................................................... 54

EXERCISE 6: SEATED CALF RAISE ...................................................................... 55

EXERCISE 7: STANDING CALF RAISE ................................................................. 56

5
Day 1 – Back

6
Exercise 1: Barbell Rack Pull
Target: 10 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 2: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 3: Overhand Grip Barbell Bent Over Row
Target: 10 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

9
Exercise 4: Close Grip Cable Row
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

10
Exercise 5: Close Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

11
Exercise 6: Machine High Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

12
Exercise 7: Rope Lat Pullover
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

13
Day 2 – Chest & Core

14
Exercise 1: Machine Pec Dec Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

15
Exercise 2: Bench Press
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

16
Exercise 3: Incline Dumbbell Press
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

17
Exercise 4: Standing Cable Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

18
Exercise 5: Decline Barbell Press
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

19
Exercise 6: Cable Or Machine Ab Crunch
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

20
Exercise 7: Leg Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

21
Day 3 – Quads & Glutes

22
Exercise 1: Barbell Back Squat
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

23
Exercise 2: Seated Leg Extension
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

24
Exercise 3: Leg Press
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

25
Exercise 4: Dumbbell Walking Lunge
Target: 12 Steps Each Leg x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

26
Exercise 5: Machine Abduction
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

27
Exercise 6: Dumbbell Goblet Squat
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

28
Exercise 7: Barbell Hip Thrust
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

29
Day 4 - Arms

30
Exercise 1: Seated Dumbbell Biceps Curl
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

31
Exercise 2: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

32
Exercise 3: Dumbbell Biceps Hammer Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

33
Exercise 4: Barbell Biceps Curl 21s
Target: 21 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

34
Exercise 5: Triceps Dip
Target: 15 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

35
Exercise 6: Barbell Skull Crusher
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

36
Exercise 7: Rope Triceps Push Down
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

37
Exercise 8: Single Arm Cable Triceps Kick Back
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

38
Day 5 - Rest

39
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

40
Day 6 - Shoulders

41
Exercise 1: Pec Dec Rear Delt Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

42
Exercise 2: Seated Dumbbell Shoulder Press
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

43
Exercise 3: Close Grip Barbell Upright Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

44
Exercise 4: Seated Dumbbell Lateral Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

45
Exercise 5: Rope Cable Face Pull
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

46
Exercise 6: Seated Dumbbell Front Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

47
Exercise 7: Bent Over Cable Rear Delt Flye
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

48
Day 7 – Hamstrings & Calves

49
Exercise 1: Lying Hamstring Curl
Target: 15 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

50
Exercise 2: Dumbbell Romanian Deadlift
Target: 12 Reps x 5 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

51
Exercise 3: Leg Press (Feet High – Hamstring Focus)
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

52
Exercise 4: Leg Press Calf Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

53
Exercise 5: Seated Hamstring Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

54
Exercise 6: Seated Calf Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

55
Exercise 7: Standing Calf Raise
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

56

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