Week 1: Warm-up:
- Arm Swings – 10 each arm
- Push up- 10 reps
- Leg Swings 10 each arm
- High Knees- 20 seconds
Monday: | Sets x Reps x Rest Time x Intensity | Wednesday: | Sets x Reps x Rest Time x Intensity | Friday: | Sets x Reps x Rest Time x Intensity |
BB Squat | 3×10 (60sec) 1RM | DB Squat | 3×10 (60sec) 1RM | Split Squat | 3×10 (60sec) 1RM |
RDL | 3×10 (60sec) 1RM | Hex Bar Deadlift | 3×10 (60sec) 1RM | Sumo Deadlift | 3×10 (60sec) 1RM |
Close-Grip Bench Press | 3×10 (60sec) 1RM | Wide-Grip Bench Press | 3×10 (60sec) 1RM | DB Bench Press | 3×10 (60sec) 1RM |
Wide-Grip Pulldown | 3×12 (60sec) 1RM | Resistance Band Lat Pulldown | 3×12 (60sec) 1RM | Neutral Grip Lat Pulldown | 3×12 (60sec) 1RM |
Hammer Curls | 5×10(60sec) 1RM | Barbell Curl | 3×6(60sec) 1RM | Cable Crunch | 5×10 (60sec) 1RM |
Seated Leg Curls | 5×10 (60sec) 1RM | Standing Leg Curls | 5×10 (60sec) 1RM | Lying Leg Curls | 5×10 (60sec) 1RM |
Cooldown:
- Ear to shoulder Stretch- 15 sec. hold each side
- Tricep Stretch- 20 sec. hold
- Banded Chest Opener- 30 second back and forth
- Knee to Chest Pose- 20 sec. hold each leg
Week 2: Warm-up:
- Knee to Chest Pull (25-sec hold)
- Arm Circles 10 forward and 10 backward
- Burpees – 10 reps
- Lateral Lunges – 10 (each Leg)
Monday: | Sets x Reps x Rest Time x Intensity | Wednesday: | Sets x Reps x Rest Time x Intensity | Friday: | Sets x Reps x Rest Time x Intensity |
Sumo Squat | 3×10 (60sec) 1RM | Overhead Squat | 3×10 (60sec) 1RM | Bb Split Squat | 3×10 (60sec) 1RM |
Conventional Deadlift | 3×6 (60sec) 1RM | RDL | 3×6 (60sec) 1RM | Hex Bar Deadlift | 3×6(60sec) 1RM |
Incline Bench Press | 3×10 (60sec) 1RM | Floor Press | 3×10 (60sec) 1RM | Flat DB Bench Press | 3×12(60sec) 1RM |
BB Lateral Lunges | 3×12 (60 sec) 1RM | BB side Lunges | 3×12 (60 sec) 1RM | BB Forward Lunges | 3×12 (60 sec) 1RM |
Cable Crossover | 3×12 (60 sec) 1RM | Cable Face Pull | 3×12 (60 sec) 1RM | Cable Crunch | 3×12 (60 sec) 1RM |
Cool Down:
- CAT-COW
- Butterfly- 30 sec. hold
- Thread the Needle- 30 sec. hold each side
- Lunge with Overhead Reach- 30 sec. hold
Hypertrophy