Weekly Workout 04
Strong to the Finish
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Day 1 – Upper Body Strength
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Day 2 – Lower Body Power
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Day 3 – Push Day
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Day 4 – Conditioning + Core
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Day 5 – Pull Day
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Day 6 – Full Body Burnout
Day 1 – Upper Body Strength
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Barbell Bench Press – 4x6–8
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Bent-Over Barbell Row – 4x8–10
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Incline Dumbbell Press – 3x10
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Single-Arm Dumbbell Row – 3x10/side
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Push-Up Hold (bottom position) – 3x20–30 sec
Day 2 – Lower Body Power
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Back Squat – 4x6–8
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Bulgarian Split Squats – 3x10/leg
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Leg Press – 3x12
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Romanian Deadlift – 3x10
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Standing Calf Raises – 4x15
Day 3 – Push Day
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Overhead Barbell Press – 4x8
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Dumbbell Lateral Raises – 3x12–15
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Arnold Press – 3x10
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Tricep Dips – 3xAMRAP
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Cable Tricep Pushdowns – 3x12–15
Day 4 – Conditioning & Core
Workout (Circuit – 3 Rounds):
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Row or Bike – 500 m / 1 min
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Kettlebell Swings – 15
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Mountain Climbers – 30 sec
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Russian Twists – 20
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Plank – 45 sec
Day 5 – Pull Day
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Pull-Ups or Assisted Pull-Ups – 4xAMRAP
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Seated Cable Row – 3x10–12
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Lat Pulldown – 3x12
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Barbell Curl – 3x10
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Hammer Curls – 3x12
Day 6 – Full Body Burnout
Workout (4 Rounds):
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Goblet Squats – 15
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Push-Ups – 15
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Dumbbell Rows – 12/side
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Walking Lunges – 20 steps
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Plank Shoulder Taps – 20
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Finisher: Jump Rope or High Knees – 2 min
