weight training schedule

General Structure:

• Warm-up: 5-10 minutes of light cardio before every workout (jump rope, brisk walk, cycling).
• Cardio: 20-30 minutes post-workout for fat loss and endurance (steady-state or HIIT).
• Core work: Included on Leg & Abs days but feel free to add a short ab circuit on push and pull days if desired.

Sunday: Push Day 1 (Chest, Shoulder, Triceps)

1. Flat Barbell Bench Press – 4 sets x 8-10 reps
2. Incline Dumbbell Press – 3 sets x 8-10 reps
3. Overhead Shoulder Press (Barbell or Dumbbell) – 4 sets x 8-10 reps
4. Lateral Raises – 3 sets x 12-15 reps
5. Triceps Dips – 3 sets x 10-12 reps
6. Triceps Pushdown (Rope) – 3 sets x 12-15 reps
7. Cardio: 20 minutes HIIT (sprint intervals)

Sunday: Push Day 1 (Chest, Shoulder, Triceps)

1. Incline Bench Press (Barbell) – 4 sets x 8-10 reps (alternative to flat press)
2. Flat Dumbbell Flyes – 3 sets x 10-12 reps (alternative to incline press)
3. Seated Arnold Press (Dumbbells) – 4 sets x 8-10 reps (alternative to overhead press)
4. Front Raises (Barbell or Plate) – 3 sets x 12 reps (alternative to lateral raises)
5. Close-grip Bench Press – 3 sets x 8-10 reps (alternative to triceps dips)
6. Overhead Triceps Cable Extensions – 3 sets x 12-15 reps
7. Cardio: 25 minutes cycling (moderate intensity)

Monday: Pull Day 1 (Back, Biceps)

1. Deadlifts – 4 sets x 6-8 reps
2. Pull-ups (Weighted or Bodyweight) – 4 sets x 8-10 reps
3. Bent Over Rows (Barbell) – 4 sets x 8-10 reps
4. Dumbbell Rows (Single-arm) – 3 sets x 10-12 reps
5. Barbell Curls – 3 sets x 10-12 reps
6. Hammer Curls – 3 sets x 10-12 reps
7. Cardio: 30 minutes steady-state (cycling, running)

Monday: Pull Day 1 (Back, Biceps)

1. Sumo Deadlift – 4 sets x 6-8 reps (alternative to conventional deadlifts)
2. Chin-ups (Weighted or Bodyweight) – 4 sets x 8-10 reps (alternative to pull-ups)
3. Single-arm Dumbbell Rows – 4 sets x 8-10 reps (alternative to barbell rows)
4. Chest-Supported Rows (Machine or Bench) – 3 sets x 10-12 reps
5. EZ Bar Curls – 3 sets x 10-12 reps (alternative to barbell curls)
6. Reverse Curls (EZ Bar or Dumbbells) – 3 sets x 10-12 reps (alternative to hammer curls)
7. Cardio: 20 minutes rowing machine (steady-state)

Tuesday: Leg & Abs Day 1 (Lower Body & Core)

1. Squats – 4 sets x 8-10 reps
2. Walking Lunges – 3 sets x 10-12 reps (each leg)
3. Romanian Deadlifts – 4 sets x 8-10 reps
4. Leg Press – 3 sets x 10-12 reps
5. Hanging Leg Raises – 3 sets x 15-20 reps
6. Planks (Hold for 1 min, 3 sets)
7. Cardio: 20 minutes stair climber or incline walk

Tuesday: Leg & Abs Day 1 (Lower Body & Core)

1. Trap Bar Deadlifts – 4 sets x 6-8 reps (alternative to squats)
2. Step-ups (Weighted) – 3 sets x 10 reps (each leg, alternative to lunges)
3. Glute-Ham Raises (Machine or Floor) – 3 sets x 10-12 reps (alternative to Romanian deadlifts)
4. Cable Ab Crunches – 3 sets x 15-20 reps
5. Leg Raises on Parallel Bars – 3 sets x 15-20 reps (alternative to hanging leg raises)
6. Side Plank Holds – 3 sets (Hold 45-60 seconds each side)
7. Cardio: 20 minutes incline walk (moderate intensity)

Wednesday: Push Day 2 (Chest, Shoulder, Triceps)

1. Incline Barbell Press – 4 sets x 8-10 reps
2. Flat Dumbbell Press – 3 sets x 8-10 reps
3. Arnold Press (Dumbbells) – 4 sets x 10 reps
4. Cable Lateral Raises – 3 sets x 12-15 reps
5. Overhead Triceps Extension (Dumbbell or Cable) – 3 sets x 10-12 reps
6. Skull Crushers (EZ bar) – 3 sets x 10-12 reps
7. Cardio: 20 minutes HIIT (cycling sprints)

Wednesday: Push Day 2 (Chest, Shoulder, Triceps)

1. Decline Barbell Press – 4 sets x 8-10 reps (alternative to incline press)
2. Machine Chest Press – 3 sets x 8-10 reps (alternative to flat dumbbell press)
3. Standing Military Press (Barbell) – 4 sets x 8-10 reps (alternative to seated Arnold press)
4. Cable Lateral Raises – 3 sets x 12 reps (alternative to dumbbell lateral raises)
5. Skull Crushers (EZ Bar) – 3 sets x 10-12 reps
6. Triceps Kickbacks (Dumbbells) – 3 sets x 12-15 reps (alternative to rope pushdowns)
7. Cardio: 20 minutes sprint intervals (HIIT)

Thursday: Pull Day 2 (Back, Biceps)

1. Barbell Rows (Pendlay Rows) – 4 sets x 8-10 reps
2. Lat Pulldowns – 4 sets x 8-10 reps
3. T-Bar Rows – 3 sets x 8-10 reps
4. Dumbbell Shrugs – 3 sets x 12-15 reps
5. Preacher Curls – 3 sets x 10-12 reps
6. Concentration Curls – 3 sets x 10-12 reps
7. Cardio: 25 minutes steady-state (rowing machine or running)

Thursday: Pull Day 2 (Back, Biceps)

1. Rack Pulls – 4 sets x 6-8 reps (alternative to deadlifts)
2. T-Bar Rows – 4 sets x 8-10 reps (alternative to dumbbell rows)
3. Pull-over (Dumbbell or Machine) – 3 sets x 10-12 reps (alternative to chest-supported rows)
4. Face Pulls (Cable or Bands) – 3 sets x 12-15 reps (alternative to shrugs)
5. Concentration Curls – 3 sets x 10-12 reps (alternative to preacher curls)
6. Cable Curls – 3 sets x 10-12 reps (alternative to concentration curls)
7. Cardio: 25 minutes elliptical (steady-state)

Friday: Leg & Abs Day 2 (Lower Body & Core)

1. Front Squats – 4 sets x 8-10 reps
2. Bulgarian Split Squats – 3 sets x 10-12 reps
3. Leg Curls (Machine) – 4 sets x 10-12 reps
4. Calf Raises (Standing or Seated) – 3 sets x 12-15 reps
5. Bicycle Crunches – 3 sets x 20 reps
6. Russian Twists – 3 sets x 20 reps (each side)
7. Cardio: 20 minutes stair climber or HIIT

Friday: Leg & Abs Day 2 (Lower Body & Core)

1. Bulgarian Split Squats – 4 sets x 8-10 reps (alternative to front squats)
2. Goblet Squats (Dumbbell) – 4 sets x 8-10 reps (alternative to leg press)
3. Romanian Deadlifts (Dumbbells) – 3 sets x 8-10 reps (alternative to leg curls)
4. Russian Twists – 3 sets x 20 reps (each side)
5. Toe Touches (Lying on the floor) – 3 sets x 15-20 reps (alternative to bicycle crunches)
6. Planks with Reach – 3 sets (Hold 1 minute, alternating reaches)
7. Cardio: 20 minutes stair climber (moderate intensity)

Saturday: Rest/Active Recovery

• Light stretching or yoga
• 30-minute walk or swim for active recovery

Tips:

• Focus on clean nutrition to burn fat and reveal your abs.
• Maintain progressive overload by gradually increasing weights.
• Stay consistent with your cardio and core work to melt belly fat.