Weekly Workout 02
Keep the Momentum, Strengthen Every Move.
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Day 1 – Upper Body Push
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Day 2 – Lower Body Strength
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Day 3 – Upper Body Pull
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Day 4 – Active Recovery / Core & Mobility
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Day 5 – Full Body Strength
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Day 6 – Conditioning / HIIT
Day 1 – Upper Body Push
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Bench Press – 4x8–10
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Overhead Shoulder Press – 3x10–12
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Dumbbell Incline Press – 3x10–12
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Dumbbell Lateral Raises – 3x12–15
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Tricep Dips (or Bench Dips) – 3x12–15
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Optional Finisher: Push-ups AMRAP 2 min
Day 2 – Lower Body Strength
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Squats (Barbell or Dumbbell) – 4x8–10
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Romanian Deadlifts – 3x10–12
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Lunges (Walking or Stationary) – 3x12 each leg
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Leg Press (if available) – 3x10–12
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Calf Raises – 4x15–20
Day 3 – Upper Body Pull
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Pull-Ups (Assisted if needed) – 3x8–12
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Bent-Over Rows (Barbell or Dumbbell) – 4x8–10
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Seated Cable Rows – 3x10–12
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Dumbbell Bicep Curls – 3x12–15
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Face Pulls (Cable or Bands) – 3x12–15
Day 4 – Active Recovery / Core & Mobility
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Plank Variations – 3x30–60 sec
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Side Planks – 3x20–30 sec per side
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Bird Dogs – 3x12 per side
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Glute Bridges – 3x15–20
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20–30 min light cardio (walk, cycling)
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Mobility stretches or yoga flow 10–15 min
Day 5 – Full Body Strength
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Deadlift – 4x5–6
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Incline Dumbbell Press – 3x10
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Pull-Ups or Lat Pulldown – 3x8–12
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Goblet Squats – 3x12
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Dumbbell Rows – 3x10 per side
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Optional Finisher: 10–15 min EMOM (1 exercise per min)
Day 6 – Conditioning / HIIT
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5–10 min warm-up (jump rope, jog)
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Circuit (repeat 3–4 rounds, rest 60 sec between rounds):
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10 Burpees
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15 Kettlebell Swings or Dumbbell Swings
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20 Mountain Climbers
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15 Jump Squats
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20 Sit-ups
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Cool down 5–10 min
