Overview:
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4 days of strength training, 2 days HIIT/cardio, 1 rest day per week
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Focus: compound lifts, supersets, minimal rest
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Warm-up (5-10 minutes) before each session
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Cool-down/stretch after each session
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Increase weights gradually each week
Weekly Layout:
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Day 1: Upper Body Strength
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Day 2: Lower Body Strength
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Day 3: HIIT/Cardio
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Day 4: Push (Chest, Shoulders, Triceps)
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Day 5: Pull (Back, Biceps)
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Day 6: HIIT/Core
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Day 7: Rest
Day 1: Upper Body Strength
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Bench Press – 4x8-10
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Pull-Ups (weighted if possible) – 4xAMRAP
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Bent-Over Rows – 4x8-10
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Overhead Press – 4x10
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Superset: Dumbbell Curls + Tricep Dips – 3x12 each
Day 2: Lower Body Strength
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Barbell Squats – 4x8-10
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Romanian Deadlifts – 4x10
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Walking Lunges – 3x20 steps
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Leg Press – 3x12
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Calf Raises – 4x15
Day 3: HIIT/Cardio
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30 sec sprint + 30 sec walk x 10 rounds
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10 min steady-state cardio (run, bike, row)
Day 4: Push
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Incline Dumbbell Press – 4x10
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Arnold Press – 4x10
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Cable Flyes – 3x12
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Skullcrushers – 3x12
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Push-Ups – 3xAMRAP
Day 5: Pull
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Deadlifts – 4x6-8
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Pull-Ups – 4xAMRAP
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Seated Rows – 3x10
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Face Pulls – 3x15
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Hammer Curls – 3x12
Day 6: HIIT/Core
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20 sec mountain climbers + 40 sec rest x 10
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20 sec jump squats + 40 sec rest x 10
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Plank – 3x1 min
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Hanging Leg Raises – 3x12
Day 7: Rest
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Active recovery: light walk, foam rolling, stretching
