6-Month Workout Timetable (Push/Pull/Legs Split)
Weekly Schedule:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Rest or Active Recovery
- Day 4: Legs (Quadriceps, Hamstrings, Glutes, Calves)
- Day 5: Rest or Active Recovery
- Day 6: Full Body + Functional Abs
- Day 7: Rest
Day 1: Push Day (Chest, Shoulders, Triceps) + Functional Abs
1. Bench Press (Barbell) - 3 sets | 8-10 reps | RPE 7-8
Alternative: Smith Machine Bench Press
Between Sets: Plank with Shoulder Taps - 30-45s
2. Chest Press Machine - 3 sets | 8-12 reps | RPE 7
Alternative: Incline Dumbbell Press
Between Sets: Mountain Climbers - 30s
3. Shoulder Back Press - 3 sets | 8-10 reps | RPE 7
Alternative: Dumbbell Shoulder Press
Between Sets: Hanging Knee Raises - 10-15 reps
4. Dumbbell Lateral Raises - 3 sets | 10-12 reps | RPE 7
Alternative: Cable Lateral Raises
Between Sets: Bicycle Crunches - 15-20 reps
5. Tricep Pushdown (Pull Bar) - 3 sets | 10-12 reps | RPE 7
Alternative: Dumbbell Tricep Kickbacks
Between Sets: Russian Twists - 20 reps
Day 2: Pull Day (Back, Biceps) + Functional Abs
1. Pull-Ups (Using Pull Bar) - 3 sets | 6-8 reps | RPE 8
Alternative: Lat Pulldown
Between Sets: Leg Raises - 10-12 reps
2. Seated Cable Row - 3 sets | 8-10 reps | RPE 7
Alternative: One-Arm Dumbbell Row
Between Sets: Side Plank - 30-45s each side
3. Dumbbell Bicep Curls - 3 sets | 8-12 reps | RPE 7
Alternative: Barbell Curls
Between Sets: High Knees - 30s
4. Face Pulls (Using Pull Bar) - 3 sets | 10-15 reps | RPE 7
Alternative: Rear Delt Flyes (Dumbbells)
Between Sets: Standing Oblique Crunches - 10-15 reps each side
5. Barbell Shrugs - 3 sets | 8-12 reps | RPE 7
Alternative: Dumbbell Shrugs
Between Sets: Hollow Body Hold - 30s
Day 4: Leg Day (Quadriceps, Hamstrings, Glutes, Calves) + Functional Abs
1. Leg Press Machine - 3 sets | 10-12 reps | RPE 7
Alternative: Smith Machine Lunges
Between Sets: Toe Touches - 15-20 reps
2. Leg Extension Machine - 3 sets | 10-12 reps | RPE 7
Alternative: Dumbbell Step-Ups
Between Sets: Flutter Kicks - 30s
3. Seated Leg Curl - 3 sets | 10-12 reps | RPE 7
Alternative: Stability Ball Hamstring Curls
Between Sets: Plank Jacks - 30s
4. Smith Machine Squats - 3 sets | 8-10 reps | RPE 8
Alternative: Goblet Squats (Dumbbell)
Between Sets: Reverse Crunches - 10-15 reps
5. Calf Raises (Leg Press Machine) - 3 sets | 12-15 reps | RPE 7
Alternative: Standing Calf Raises (Weight Plate)
Between Sets: Ab Rollouts - 8-10 reps
Additional Tips:
- Warm-Up: Start each session with 5-10 minutes of light cardio and dynamic stretching.
- Cool-Down: End with static stretching, focusing on the muscles worked.
- Recovery: Prioritize sleep, hydration, and nutrient-dense meals.
- Progression: Add 2.5-5 kg every 2-3 weeks if form remains strong.
- Volume Management: Maintain 3 sets per exercise; adjust reps based on strength.
- Rest Periods: 60-90 seconds between sets.
- Functional Core Work: Focus on engaging your core during all exercises, especially between sets.
