WEEKLY WORKOUT 04
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DAY 1 LOWER BODY STRENGTH
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DAY 2 CHEST, SHOULDERS, TRICEPS
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DAY 3 ACTIVE RECOVERY / MOBILITY
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DAY 4 BACK & BICEPS
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DAY 5 CONDITIONING & CORE
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DAY 6 GLUTS & HAMSTRINGS FOCUS
DAY 1 Warm-Up: 5-min incline treadmill walk
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Barbell Back Squats – 4x8
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Romanian Deadlifts – 3x10
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Walking Lunges (DB) – 3x12 each leg
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Leg Press – 3x10
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Calf Raises – 4x15
DAY 2 Warm-Up: Band shoulder mobility + incline push-ups
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Barbell Bench Press – 4x6
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Dumbbell Shoulder Press – 3x10
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Incline DB Press – 3x10
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Lateral Raises – 3x12
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Cable Tricep Pushdowns – 3x15
DAY 3
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20 min walk or incline treadmill
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20 min full-body mobility circuit (hips, shoulders, spine)
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Optional: Sauna, foam rolling, or yoga
DAY 4 Warm-Up: Jump rope + band rows
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Deadlifts – 4x5
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Lat Pulldowns – 3x10
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Seated Cable Rows – 3x10
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Face Pulls – 3x15
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Barbell or DB Curls – 3x12
DAY 5 Warm-Up: Row 500m Circuit – 4 Rounds:
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Assault Bike (30 sec sprint)
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Kettlebell Swings – 15
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Box Jumps – 10
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V-Ups – 20
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Russian Twists – 30 sec
DAY 6 Warm-Up: Glute band activation
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Hip Thrusts (barbell) – 4x10
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Dumbbell Sumo Squats – 3x12
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Cable Kickbacks – 3x15
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Nordic Hamstring Curls – 3x6
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Single-Leg Glute Bridge – 3x10/leg
