WEEKLY WORKOUT 07
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DAY 1 UPPER BODY STRENGTH (PUSH)
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DAY 2 LOWER BODY STRENGTH
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DAY 3 REST/MOBILITY
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DAY 4 UPPER BODY STRENGHT (PULL)
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DAY 5 LOWER BODY AND CORE STABILITY
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DAY 6 REST / ACTIVE RECOVERY
DAY 1
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Bench Press – 5 sets x 5 reps
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Overhead Barbell Press – 4x5
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Weighted Dips – 3x6–8
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Incline Dumbbell Press – 3x8
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Triceps Rope Pushdowns – 3x12
DAY 2
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Back Squats – 5x5
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Romanian Deadlifts – 4x6
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Walking Lunges – 3x12 (6 each leg)
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Calf Raises – 4x15–20
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Hanging Leg Raises – 3x12
DAY 3
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Light cardio (15–20 min)
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Foam rolling
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Hip and shoulder mobility work
DAY 4
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Deadlifts – 5x3–5 (heavy focus
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Pull-Ups or Weighted Pull-Ups – 4x6–8
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Bent-Over Barbell Rows – 4x8
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Barbell or Dumbbell Shrugs – 3x12
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Barbell Curls – 3x10
DAY 5
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Front Squats – 4x5
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Trap Bar Deadlifts – 3x6
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Bulgarian Split Squats – 3x8/leg
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Farmer’s Carries – 3x :30 walks
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Plank with Weight – 3x :30–1:00
DAY 6
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Walk, hike, or light bike ride
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Optional: 10-minute yoga or mobility flow
