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.

Push Day 1 (Chest, Shoulders, Triceps)

1. Barbell Bench Press + Machine Chest Fly (superset)
   Targets: Chest, Shoulders, Triceps
   4 sets of 12-15 reps
2. Barbell Military Press + Front Raise (superset)
   Targets: Shoulders, Triceps, Upper Chest
   4 sets of 12-15 reps
3. Dumbbell Incline Press + Power Press
   Targets: Upper Chest, Shoulders, Triceps
   4 sets of 12-15 reps
4. Dumbbell Lateral Raise + EZ Bar Upright Row
   Targets: Shoulders, Traps
   4 sets of 12-15 reps
5. Dumbbell Triceps Extension + Bench Dips
   Targets: Triceps, Chest, Shoulders
   4 sets of 12-15 reps

Pull Day 2 (Back, Biceps)

1. Barbell Deadlift + Kettlebell Swing
   Targets: Back, Hamstrings, Glutes
   4 sets of 10-12 reps
2. Barbell Bent Over Row + Dumbbell Hammer Curl
   Targets: Back, Biceps
   4 sets of 12-15 reps
3. Lat Pulldown + Rope Push Down
   Targets: Back, Triceps
   4 sets of 12-15 reps
4. Dumbbell Upright Row + Multi-Machine Reverse Fly
   Targets: Shoulders, Upper Back
   4 sets of 12-15 reps
5. Dumbbell Single Arm Bicep Curl + Back Extension
   Targets: Biceps, Lower Back
   4 sets of 12-15 reps

Legs and Abs Day 3 (Legs, Core)

1. Barbell Squat + Dumbbell Lunges
   Targets: Quadriceps, Hamstrings, Glutes
   4 sets of 10-12 reps
2. Bulgarian Split Squat + Kettlebell Swing
   Targets: Quadriceps, Hamstrings, Glutes, Core
   4 sets of 10-12 reps
3. Leg Press + Jump Squat
   Targets: Quadriceps, Hamstrings, Glutes, Calves
   4 sets of 12-15 reps
4. Leg Extension + Free Squat
   Targets: Quadriceps
   4 sets of 12-15 reps
5. Standing Calf Raise + Side Squat
   Targets: Calves, Glutes, Inner Thighs
   4 sets of 15-20 reps
6. Leg Raise + Hill Touch
   Targets: Lower Abs, Hip Flexors
   3 sets of 12-15 reps
7. Plank + Crunch
   Targets: Core
   3 sets for 1 minute each

Push Day 4 (Chest, Shoulders, Triceps)

1. Pull Ups + Push Ups
   Targets: Back, Chest, Triceps
   4 sets of 10-12 reps
2. Barbell Incline Bench Press + Dumbbell Chest Fly
   Targets: Upper Chest, Shoulders, Triceps
   4 sets of 12-15 reps
3. Dumbbell Shoulder Press + Side Raise
   Targets: Shoulders, Triceps
   4 sets of 12-15 reps
4. Triceps Push Down + Dumbbell Extension
   Targets: Triceps
   4 sets of 12-15 reps
5. T-Bar Row + Power Press
   Targets: Back, Shoulders, Triceps
   4 sets of 12-15 reps

Legs Day 5 (Legs, Core)

1. Goblet Squat + Farmer Walk
   Targets: Quadriceps, Hamstrings, Glutes, Core
   4 sets of 12-15 reps
2. Lunges + Kettlebell Swing
   Targets: Quadriceps, Hamstrings, Glutes
   4 sets of 10-12 reps
3. Hip Thrust + Sumo Squat
   Targets: Glutes, Hamstrings, Quadriceps
   4 sets of 12-15 reps
4. Romanian Deadlift + Leg Curl
   Targets: Hamstrings, Glutes
   4 sets of 10-12 reps
5. Hack Squat + Leg Extension
   Targets: Quadriceps, Hamstrings, Glutes
   4 sets of 10-12 reps
6. Crunch + Flutter Kicks
   Targets: Upper and Lower Abs
   3 sets of 15-20 reps
7. Cycling + Side Plank
   Targets: Core, Legs
   3 sets of 15-20 reps

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.