WEEK 1: ’One Day Split: Full Body’ WEEK (3 DAYS WORKOUT: 1&2-REST-4-REST)
DAY 1/2/4: FULL BODY (Total 9 Exercises):
EXERCISE 1 DUMBBELL BENCH
PRESS (3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 2 LAT PULLDOWN
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 3 OVERHEAD DUMBBELL
PRESS (3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 4 LEG PRESS
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 5 LYING LEG CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 6 ROPE PRESSDOWN
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 7 BARBELL BICEPS CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 8 STANDING CALF RAISE
(WITH OR WITHOUT BARBEL)
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 9 CRUNCH
(3sets 15reps)
WEEK 2:‘Two-Day Split: Upper & Lower Body’ WEEK (4 DAYS WORKOUT: 1&2-REST-4&5-REST)
DAY 1/4: UPPER BODY (Total 11 Exercises):
EXERCISE 1 DUMBBELL BENCH
PRESS (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 2 DUMBBELL FLYE
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 3 BARBELL BENT-OVER
ROW (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 4 LAT PULLDOWN
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 5 OVERHEAD DUMBBELL
PRESS (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 6 DUMBBELL LATERAL
RAISE (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 7 BARBELL BICEPS CURL
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 8 MACHINE PREACHER
CURL (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 9 LYING EZ-BAR TRICEPS
EXTENSION (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 10 ROPE PRESSDOWN
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 11 CRUNCH (3 sets 15-20 reps) (Same as First Week Workout)
(3 sets 15-20 reps)
DAY 2/5: LOWER BODY (Total 6 Exercises):
EXERCISE 1 LEG PRESS
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 2 LEG EXTENSION
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 3 LYING LEG CURL
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 4 SEATED LEG CURL
(3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 5 STANDING CALF RAISE
(WITH OR WITHOUT BARBEL)
(3 sets 15-20 reps)
EXERCISE 6 SEATED CALF RAISE
(3 sets 15-20 reps)
WEEK 3:‘Three-Day Split: Push, Pull & Legs’ WEEK (6 DAYS WORKOUT: 1-2-3-4-5-6-REST)
DAY 1/4: PUSH (Total 6 Exercises):
EXERCISE 1 INCLINE BARBELL BENCH
PRESS
(4sets 10,10,12,12reps
Weight Level : 2-1)
EXERCISE 2 DUMBBELL FLYE
(4sets 10,10,12,12reps
Weight Level : 2-1)
EXERCISE 3 OVERHEAD DUMBBELL
PRESS
(4sets 10,10,12,12reps
Weight Level : 2-1)
EXERCISE 4 SMITH MACHINE
UPRIGHT ROW
(4sets 8,8,10,12reps
Weight Level : 3-2-1)
EXERCISE 5 LYING EZ-BAR TRICEPS
EXTENSION (3sets 10,12,15reps
Weight Level : 3-2-1)
EXERCISE 6 DUMBBELL KICKBACK
(3sets 10,12,15reps
Weight Level : 3-2-1)
DAY 2/5: PULL (Total 6 Exercises):
EXERCISE 1 BARBELL UPRIGHT ROW
(4sets 8,8,10,12 reps
Weight Level : 3-2-1)
EXERCISE 2 SINGLE-ARM NEUTRAL-
GRIP DUMBBELL ROW
(4sets 8,8,10,12 reps
Weight Level : 3-2-1)
EXERCISE 3 INCLINE DUMBBELL
BICEPS CURL
(4sets 8,8,10,12 reps
Weight Level : 3-2-1)
EXERCISE 4 MACHINE PREACHER
CURL
(4sets 8,8,10,12 reps
Weight Level : 3-2-1)
EXERCISE 5 REVERSE CRUNCH
(3sets 15-20 reps)
EXERCISE 6 CRUNCH
(3sets 15-20 reps)
DAY 3/6: LEGS (Total 6 Exercises):
EXERCISE 1 BACK SQUAT
(4sets 8,8,10,12reps
Weight Level : 3-2-1)
EXERCISE 2 LEG PRESS
(4sets 8,8,10,12reps
Weight Level : 3-2-1)
OR
EXERCISE 3 SEATED LEG CURL
(4sets 8,8,10,12reps
Weight Level : 3-2-1)
EXERCISE 4 ROMANIAN DEADLIFT
(4sets 8,8,10,12reps
Weight Level : 3-2-1)
EXERCISE 5 STANDING CALF RAISE
(WITH OR WITHOUT BARBEL)
(3 sets 25 reps)
EXERCISE 6 SEATED CALF RAISE
(3 sets 25 reps)
WEEK 4: ‘Four-Day Split: Full Body’ WEEK (5 DAYS WORKOUT: 1-2-REST-4-5-6-REST)
DAY 1: CHEST, TRICEPS & CALVES (Total 8 Exercises):
EXERCISE 1 INCLINE BARBELL
BENCH PRESS
(5 sets 10 reps)
EXERCISE 2 DUMBBELL BENCH
PRESS
(5sets 8,8,10,10,12reps
Weight Level : 3-2-1)
EXERCISE 3 DUMBBELL FLYE
(5sets 8,8,10,10,12reps
Weight Level : 3-2-1)
EXERCISE 4 ROPE PRESSDOWN
(4sets 10,10,12,12reps
Weight Level : 2-1)
EXERCISE 5 DUMBBELL KICKBACK
(3 sets 10 reps)
EXERCISE 6 LYING EZ-BAR TRICEPS
EXTENSION
(3 sets 10 reps)
EXERCISE 7 STANDING CALF RAISE
(WITH OR WITHOUT BARBEL)
(3 sets 25 reps)
EXERCISE 8 SEATED CALF RAISE
(3 sets 25 reps)
DAY 2: LEGS & ABS (Total 8 Exercises):
EXERCISE 1 BACK SQUAT
(5sets 10 reps)
EXERCISE 2 LEG PRESS
(5sets 8,8,10,10,12reps
Weight Level : 3-2-1)
OR
EXERCISE 3 LEG EXTENSION
(5sets 8,8,10,10,12reps
Weight Level : 3-2-1)
EXERCISE 4 LYING LEG CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 5 ROMANIAN DEADLIFT
(3sets 8,10,10reps
Weight Level : 2-1)
EXERCISE 6 SEATED LEG CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 7 REVERSE CRUNCH
(2sets 20 reps)
EXERCISE 8 CRUNCH
(2sets 20 reps)
DAY 4: SHOULDERS & CALVES (Total 4 Exercises):
EXERCISE 1 OVERHEAD DUMBBELL
PRESS
(4sets 12reps)
EXERCISE 2 SMITH MACHINE
UPRIGHT ROW
(3sets 8, 10,12reps
Weight Level : 3-2-1)
EXERCISE 3 DUMBBELL LATERAL
RAISE
(3 sets 10 reps)
EXERCISE 4 SEATED CALF RAISE
(4 sets 25 reps)
DAY 5: BACK, BICEPS & ABS (Total 7 Exercises):
EXERCISE 1 BARBELL BENT-OVER
ROW
(5 sets 12 reps)
EXERCISE 2 LAT PULLDOWN
(5sets 8,8,10,12,12reps
Weight Level : 3-2-1)
EXERCISE 3 SINGLE-ARM NEUTRAL-
GRIP DUMBBELL ROW
(5sets 8,8,8,10,10reps
Weight Level : 2-1)
EXERCISE 4 BARBELL BICEPS CURL
(4sets 10,10,12,12reps
Weight Level : 2-1)
EXERCISE 5 INCLINE DUMBBELL
BICEPS CURL
(3 sets 10 reps)
EXERCISE 6 MACHINE PREACHER
CURL
(3 sets 10 reps)
EXERCISE 8 CRUNCH
(3sets 20 reps)
DAY 6: FULL BODY (Total 9 Exercises):
EXERCISE 1 DUMBBELL BENCH
PRESS (3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 2 LAT PULLDOWN
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 3 OVERHEAD DUMBBELL
PRESS (3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 4 LEG PRESS
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 5 LYING LEG CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 6 ROPE PRESSDOWN
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 7 BARBELL BICEPS CURL
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 8 STANDING CALF RAISE
(WITH OR WITHOUT BARBEL)
(3sets 8,10,12reps
Weight Level : 3-2-1)
EXERCISE 9 CRUNCH
(3sets 15reps)
