This week’s plan uses a different set of exercises and a new structure from the previous workout, with an emphasis on muscle building, unilateral strength, and core stability.
Monday — Leg Day
Strength & muscle building
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Barbell back squat — 4 × 6–8
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Dumbbell step-ups — 3 × 10 per leg
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Leg press — 3 × 12
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Lying leg curls — 3 × 12
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Standing calf raises — 4 × 15
Tuesday — Chest & Triceps
Push strength
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Flat barbell bench press — 4 × 6–8
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Weighted dips or assisted dips — 3 × 8–10
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Cable chest fly — 3 × 12
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Close-grip push-ups — 3 × 12–15
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Overhead dumbbell triceps extension — 3 × 12
Wednesday — Core & Explosive Training
Power, balance & stability
Complete 3 rounds:
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Medicine ball slams — 12 reps
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Reverse crunches — 15 reps
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Pallof press — 12 per side
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Skater hops — 10 per side
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Dead bugs — 12 per side
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Bike or rower — 45 seconds
Thursday — Back & Shoulders
Upper-body development
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Pull-ups or assisted pull-ups — 4 × 8
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Single-arm dumbbell row — 3 × 10 per side
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Machine shoulder press — 3 × 10
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Dumbbell lateral raises — 3 × 15
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Reverse pec deck — 3 × 12
Friday — Full-Body Challenge
Strength & conditioning
Complete 4 rounds at a controlled pace:
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Kettlebell goblet squats — 12 reps
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Dumbbell push press — 10 reps
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TRX rows — 12 reps
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Alternating reverse lunges — 10 per leg
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Mountain climbers — 30 seconds
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Rest — 60–90 seconds between rounds
