weight training schedule

5-Day Morning Workout Plan (75–90 Mins)

DAY 1: PUSH (Chest, Shoulders, Triceps) + Core Finisher

Focus: Upper-body pressing power & stability

Wake-Up Priming (5 min)

• • Cat-Cow stretch × 6
  • Downward dog to cobra × 4
  • Jump rope × 1 min

Dynamic Warm-Up (5–8 min)

• • Incline treadmill walk – 3 min
  • Stick Shoulder Dislocations × 15
  • Light DB shoulder press × 15
  • Push-ups × 10

Main Workout (Strength & Hypertrophy)

• • Flat Barbell Bench Press – 4×8 (Heavy, explosive)
  • Incline DB Press – 3×10–12
  • Arnold Press – 3×10/side
  • Seated Overhead Barbell Press – 4×8–10
  • Cable Low-to-High Flys – 3×12
  • Lateral Raise Drop Set – 3 sets (15-12-10)
  • Overhead Rope Extension – 3×12
  • Weighted Dips – 3×8–10

Rotator Cuff / Serratus Add-On (2–3 min)

• • Banded External Rotations – 2×15
  • Wall Slides with Lift-Off (serratus) – 2×12

Core Finisher (Anti-Extension Focus)

• • Hanging Knee Raises – 3×15
  • Cable Crunch – 3×15
  • Hollow Body Hold + Flutter Kicks – 3×30 sec

DAY 2: PULL (Back, Biceps, Traps) + Obliques

Focus: Back thickness, width, grip & rotational strength

Warm-Up (5–8 min)

• • Dead hangs × 30 sec × 2
  • Band face pulls × 15
  • Light cable row × 15

Main Workout (Strength & Hypertrophy)

• • Weighted Pull-Ups / Lat Pulldown – 4×8–10
  • Chest Supported Barbell Row – 4×8
  • Prone Y Raise – 3×12
  • Seated Cable Row (Neutral Grip) – 3×12
  • EZ-Bar Curl – 4×10–12
  • Incline DB Curl – 3×12
  • Dumbbell Shrugs (2-sec hold) – 3×15

Forearm & Grip Add-On

• • Reverse Barbell Curl – 3×12–15 (brachioradialis + extensors)
  • Wrist Roller (up + down) – 2–3 rounds

Core Rotation (Obliques)

• • Cable Woodchopper – 3×12/side
  • Side Plank with Hip Dips – 3×20 sec
  • Ab Wheel Rollouts – 3×10
  • Dead Bug (Banded) – 3×12

DAY 3: LEGS (Quads, Glutes, Calves, Adductors) + HIIT

Focus: Lower-body strength & conditioning

Warm-Up (5–8 min)

• • Air squats × 20
  • Walking lunges × 10/leg
  • Glute bridges × 15
  • Jumping jacks × 30 sec

Main Workout (Strength & Hypertrophy)

• • Heels-Elevated Front Squats – 4×8
  • Walking DB Lunges – 3×12/leg
  • Leg Press (Wide + Narrow Stance) – 3×12 each
  • Hip Thrust (Pause at Top) – 4×10
  • Banded Glute Bridge Hold + Abduction – 3×20 sec
  • Seated Calf Raise Drop Set – 3×15 → drop → 10

Adductor / Inner Thigh Add-On

• • Copenhagen Plank – 2×20–30 sec/side
    (or Machine Hip Adduction – 3×12–15)

Core + HIIT Finisher

• • Weighted Decline Sit-ups – 3×15
  • Hanging Leg Raises – 3×15
  • Plank with Reach – 3×30 sec
  • TABATA (8 min): Jump Squats + High Knees (20:10)

DAY 4: UPPER HYPERTROPHY (Pump) + ABS BLAST

Focus: Full upper-body pump & deep abs engagement

Warm-Up (5 min)

• • Band pull-aparts × 15
  • Arm circles × 10
  • Push-ups × 10

Main Workout (Pump/Volume)

• • Incline DB Press – 3×12
  • Flat DB Fly – 3×15
  • Cable Lateral Raise – 3×12 each
  • Face Pulls – 3×15
  • Chest Dips (Leaning) – 3×12–15
  • Zottman Curls – 3×12

Forearm Add-On (Quick Pump)

• • Behind-the-Back Barbell Wrist Curl – 3×15
  • Plate Pinch Hold – 3×20–30 sec

Abs Blast

• • Russian Twists (Weighted) – 3×20
  • Dragon Flag Progressions – 3×6–8
  • V-Ups – 3×20
  • Ab Vacuum Training – 2×15 sec
  • Forearm Plank – 1 min hold

DAY 5: POSTERIOR CHAIN (Glutes, Hamstrings, Erectors, Rear Delts) + METCON

Focus: Backside strength, balance & grip

Warm-Up (5–8 min)

• • Light RDL × 15
  • Band hip extensions × 15
  • Jump rope – 2 mins

Main Workout (Strength & Hypertrophy)

• • Romanian Deadlift – 4×10 (Slow eccentric)
  • Machine Leg Curl (Seated/ Lying)– 3×6–8
  • Chest Supported Rear Delt Flys – 3×15
  • Crossover Step-Back Lunges – 3×10/leg
  • Trap Bar Shrugs – 3×12
  • Farmer Carries – 3×30 sec
  • Hyperextensions or Good Mornings – 3×15

Forearm & Grip Add-On

• • Wrist Roller – 2 rounds
  • Hammer Curls – 3×12 (brachialis + grip)

EMOM Conditioning Finisher (6 min)

• • Min 1: 10 Hanging Leg Raises + 10 Mountain Climbers
  • Min 2: 12 Kettlebell Swings (Repeat 3 rounds)