Day 1: Chest, Triceps, and Shoulders
Warm-Up: 5-10 minutes of light cardio and dynamic stretches.
Chest
1. Bench Press: 4 sets x 8-12 reps
2. Incline Dumbbell Press: 3 sets x 10-12 reps
3. Dumbbell Pullover (targets rib muscles): 3 sets x 12-15 reps
Triceps
4. Skull Crushers: 3 sets x 10-12 reps
5. Tricep Dips: 3 sets x 12-15 reps
6. Overhead Dumbbell Extension: 3 sets x 12-15 reps
Shoulders
7. Overhead Press: 4 sets x 8-12 reps
8. Lateral Raises: 3 sets x 12-15 reps
9. Rear Delt Fly: 3 sets x 12-15 reps
10. Dumbbell Shrugs: 3 sets x 15-20 reps
Day 2: Back and Biceps (V-Shape Focus)
Warm-Up: 5-10 minutes of cardio and dynamic back stretches.
Width-Building (Lats)
1. Wide-Grip Pull-Ups or Lat Pulldowns: 4 sets x 8-12 reps
2. Straight-Arm Lat Pulldown (serratus focus): 3 sets x 12-15
reps
3. Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per side
Thickness-Building (Mid-Back)
4. Barbell Rows (Underhand Grip): 4 sets x 8-12 reps
5. Seated Cable Rows (Close Grip): 3 sets x 10-12 reps
6. Chest-Supported T-Bar Rows: 3 sets x 10-12 reps
Trap & Rear Delt
7. Face Pulls: 3 sets x 12-15 reps
8. Dumbbell Shrugs: 3 sets x 15-20 reps
Lower Back
9. Deadlifts: 4 sets x 6-8 reps
10. Hyperextensions: 3 sets x 12-15 reps
Forearms
11. Farmer's Walk: 3 sets of 30-40 steps
Day 3: Legs
Warm-Up: 10 minutes on a stationary bike or dynamic leg
stretches.
Quads
1. Squats: 4 sets x 8-12 reps
2. Leg Press: 4 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets x 10-12 reps
Hamstrings
4. Romanian Deadlift: 3 sets x 10-12 reps
5. Hamstring Curls: 3 sets x 12-15 reps
Glutes
6. Hip Thrusts: 4 sets x 12-15 reps
7. Glute Kickbacks: 3 sets x 12-15 reps
Calves
8. Standing Calf Raises: 4 sets x 15-20 reps
9. Seated Calf Raises: 4 sets x 15-20 reps
Day 4: Core and Stability (Waist and Rib Focus)
Warm-Up: Light cardio + dynamic stretches.
Core
1. Hanging Leg Raises: 4 sets x 12-15 reps
2. Russian Twists (waist focus): 3 sets x 20 twists (10 per side)
3. Plank (transverse abdominis focus): 3 sets of 60 seconds
4. Cable Woodchoppers (waist and obliques): 3 sets x 12 reps
per side
Lower Back
5. Back Extensions: 3 sets x 12-15 reps
Stability
6. Pallof Press: 3 sets x 12 reps per side
7. Single-Leg Deadlifts: 3 sets x 12 reps per leg
Biceps
Barbell curls: 3 sets x 8-10 reps
Incline dumbbell curls: 3 sets x 10-12 reps
Hammer curls: 3 sets x 12-15 reps
Day 5: Full-Body & Small Muscles
Warm-Up: Dynamic stretches focusing on full-body
movements.
Compound Lifts
1. Deadlift: 4 sets x 6-8 reps
2. Clean and Press: 4 sets x 6-8 reps
Accessory Lifts
3. Face Pulls: 3 sets x 12-15 reps
4. Arnold Press: 3 sets x 10-12 reps
Small Muscles
5. Zottman Curl: 3 sets x 10-12 reps
6. Farmer's Walk: 3 sets of 30-40 steps
7. Reverse Fly: 3 sets x 12-15 reps
Calves
8. Donkey Calf Raises: 3 sets x 15-20 reps
Abs
9. Bicycle Crunches: 3 sets x 20 reps
