WEEK A
Monday – Upper Body Strength
• Bench Press: 5 sets x 5 reps (heavy, slow eccentric, focus on stretch)
• Bent Over Barbell Row: 4 sets x 8-12 reps (superset with dips)
• Dips (Chest-focused): 4 sets x 8-12 reps (slow down, explode up, superset
BOBR)
• Barbell Shoulder Press: 4 sets x 8-12 reps (slow eccentric, hold stretch)
• Dumbbell Pullovers: 3 sets x 10-12 reps (deep stretch)
• Pull-Ups: 3 sets to failure (bodyweight, strict form)
• Incline Hammer Curls: 3 sets x 8-12 reps (superset or dropset)
Abs (Post-workout):
• Hanging Leg Raises: 3 sets x 12 reps
Tuesday – Lower Body Strength + Cardio
• Back Squats: 4 sets x 6-8 reps (heavy, prioritise form)
• Power Cleans: 3 sets x 6 reps (explosive movement)
• Weighted lunges: 3 sets x 8 reps/leg
• Sti -Legged Deadlifts: 3 sets x 10 reps (slow eccentric, hold stretch)
• Calf Raises: 3 sets x 15 reps
Cardio:
• Treadmill Walking: Max incline, 6 km/h, 25 minutes (aim for 300-400 calories
burned)
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Wednesday – Shoulders & Arms
• Lateral Raises: 4 sets x 12 reps (pre-exhaust)
• Dumbbell Shoulder Press: 4 sets x 8-12 reps
• Y-Flies (Rear Delts): 4 sets x 10-12 reps
• Dumbbell Overhead Triceps Extension: 3 sets x 10-12 reps (focus on stretch)
• Cable Single-Arm Pushdowns: 3 sets x 12 reps (focus on contraction)
• Barbell Curls: 3 sets x 10-12 reps
Abs:
• Planks: 3 sets x 60 seconds
Thursday – Active Recovery
• Cardio: Outdoor walk, 45 minutes at brisk pace (aim for 350+ calories)
• Mobility: Full body stretching or yoga, 20 minutes
• Abs: Ab Wheel Rollouts – 3 sets x 10 reps
Friday – Upper Body
• Incline Bench Press: 4 sets x 8 reps
• Pull-Ups: 4 sets to failure
• Dumbbell Row: 4 sets x 10 reps
• Arnold Press: 4 sets x 10 reps
• Chest Flies: 3 sets x 12 reps
• Barbell Curls: 3 sets x 10 reps
• Triceps Dips: 3 sets x 12 reps
Abs (Post-workout):
• Hanging Knee Raises: 3 sets x 12 reps
Saturday – Lower Body (Variation) + Cardio
• Front Squats: 4 sets x 8 reps
• Romanian Deadlifts: 4 sets x 10 reps
• Walking Lunges: 3 sets x 12 reps/leg
• Leg Extensions: 3 sets x 15 reps
• Seated Calf Raises: 3 sets x 15 reps
Cardio:
• Rowing Machine: Moderate pace, 20 minutes (aim for 250-300 calories burned)
Sunday – Rest or Light Active Recovery
• Light Cardio: Easy walk, 30 minutes
• Mobility: Stretching, 15 minutes
• Abs: Planks, 3 sets x 45 seconds
WEEK B
Monday – Push (Chest, Shoulders, Triceps) + Abs
• Flat Bench Press: 5 sets x 6 reps (heavy, progressive overload)
• Incline Dumbbell Press: 4 sets x 8-10 reps
• Seated Dumbbell Shoulder Press: 4 sets x 10 reps
• Lateral Raises: 4 sets x 15 reps (high rep, burn)
• Triceps Rope Pushdown: 4 sets x 12 reps
Abs:
• Cable Crunches: 4 sets x 15 reps
Tuesday – Pull (Back, Rear Delts, Biceps) + Cardio
• Pull-Ups: 4 sets to failure
• Barbell Bent Over Row: 4 sets x 8-10 reps
• Single Arm Dumbbell Row: 3 sets x 10 reps/side
• Face Pulls: 4 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps
• Incline Dumbbell Curls: 3 sets x 12 reps
Cardio:
• Treadmill Jog/Run: 20 minutes at 70% max heart rate (aim for 250+ calories
burned)
Wednesday – Legs + Abs
• Back Squats: 5 sets x 5 reps (heavy)
• Leg Press: 4 sets x 10 reps
• Bulgarian Split Squats: 3 sets x 10 reps/leg
• Leg Curls: 3 sets x 12 reps
• Standing Calf Raises: 4 sets x 15 reps
Abs:
• Hanging Leg Raises: 4 sets x 12 reps
Thursday – Active Recovery + Cardio
• Cardio: Swimming, 30 minutes continuous (or cycling, moderate pace, 40 minutes)
• Mobility: Yoga or full body stretching, 20 minutes
Friday – Upper Body Power
• (Weighted) Pull-Ups: 4 sets x 6 reps
• (Weighted) Dips: 4 sets x 8 reps
• Barbell Overhead Press: 4 sets x 8 reps
• Pendlay Row: 4 sets x 8 reps
• Incline Dumbbell Flies: 3 sets x 12 reps
• Barbell Curl: 3 sets x 10 reps
Abs (Post-workout):
• Ab Wheel Rollouts: 3 sets x 12 reps
Saturday – Athletic Lower Body + Cardio
• Power Cleans: 4 sets x 5 reps (explosive)
• Front Squats: 4 sets x 8 reps
• Romanian Deadlifts: 4 sets x 10 reps
• Walking Lunges: 3 sets x 12 reps/leg
• Seated Calf Raises: 3 sets x 15 reps
Cardio:
• Incline Treadmill Walk: Max incline, 6 km/h, 30 minutes (aim for 400 calories
burned)
Sunday – Rest/Active Recovery
• Outdoor Walk: 60 minutes at easy pace (aim for 400+ calories)
• Mobility: Stretching, 20 minutes
• Abs: Planks, 3 sets x 60 seconds
Optimisation Tips & Principles
• Supersets & Drop sets: Use for arms, abs, and nishing sets to maximise pump
and e ciency.
• Rest Periods: Keep between 60-90 seconds for most lifts; 2 minutes for heavy
compounds if needed.
• Progressive Overload: Add weight or reps weekly.
• Stretch Emphasis: Slow eccentrics, pause at stretch point for each rep.
• Nutrition: Pre-workout carbs (white rice or potatoes), 20-30g animal protein per
meal, lower carbs on rest days, focus on protein and healthy fats.
• Hydration & Creatine: Stay hydrated, take 5g creatine daily.
• Active Recovery: Never fully sedentary on rest days; use for walks, chores,
sunlight, or swimming.
Rotate Week A and Week B for ongoing progress and variety.
All sessions are designed to maximise results while respecting your time
constraints and preferences.
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