WEEKLY WORKOUT 03
-
DAY 1 PUSH STRENGTH
-
DAY 2 PULL STRENGTH
-
DAY 3 LEGS AND CORE
-
DAY 4 CONDITIONING & ACTIVE RECOVERY
-
DAY 5 UPPER BODY HYPERTROPHY
-
DAY 6 LOWER BODY VOLUME + PLYOMETRICS
DAY 1
-
Bench press - 5 sets x 5 reps
-
Overhead press - 4 sets x 6 reps
-
Incline dumbbell press - 4 sets x 8 reps
-
Dips - 3 sets to failure
-
Lateral raises - 3 sets x 15 reps
-
Tricep rope rushdowns - 4 sets x 12 reps
DAY 2
-
Deadlifts - 5 sets x 3 reps
-
Weighted pull-ups - 4 sets to failure
-
Bent-over rows - 4 sets x 8 reps
-
Barbell curls - 3 sets x 10 reps
-
Hammer Curls - 3 sets x 12 reps
-
Face pulls - 4 sets x 15 reps
DAY 3
-
Squats - 5 sets x 5 reps
-
Romainian deadlifts - 4 sets x 8 reps
-
Walking lunges - 3 sets x 20 steps
-
Leg press - 3 sets x 15 reps
-
Hanging leg raises - 4 sets x 15 reps
-
Weighted planks - 3 sets x 1 min
DAY 4
-
20 - 30 min HIIT
-
Mobility drills and foam rolling - 20 min
-
Light stretching yoga - 15 min
DAY 5
-
Incline barbell press - 4 sets x 10 reps
-
Seated dumbbell shoulder press - 4 sets x 10 reps
-
Pull-ups - 4 sets to failure
-
Chest-supported rows - 4 sets x 12 reps
-
Dumbbell skull crushers - 3 sets x 12 reps
-
Barbell curls - 3 sets x 12 reps
DAY 6
-
Front squats - 4 sets x 8 reps
-
Bulgarian split squats - 3 sets x 12 each leg
-
Box jumps - 4 sets x 6 reps
-
Calf raises - 4 sets x 15 reps
-
Reverse crunches - 3 sets x 15 reps
-
Russian twists - 3 sets x 30 reps
