workout routine
5-DAY MORNING WORKOUT PLAN (75–90 MIN)
Client Profile
Height: 5’7″
Weight: 68 kg
Background: 10 months consistent training
Goal: Reduce stubborn belly fat in 1–2 months while maintaining muscle
Training Style: Strength + hypertrophy + conditioning
Lifestyle: Bangladeshi (walking-friendly, sustainable)
GLOBAL TRAINING RULES (READ FIRST)
Rest between sets
Compound lifts: 60–90 sec
Isolation & core: 30–45 sec
Tempo rule: 3 sec controlled negative on most lifts
Training intensity: RPE 7–8 (never max out)
Core activation: Every session (deep abs priority)
Joint health first: Pain-free range always
DAY 1 – PUSH (Chest, Shoulders, Triceps) + CORE
Focus: Upper-body pressing power, shoulder stability & core tightening
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 – 2 warm-up + 4×8 (explosive concentric)
- Incline DB Press – 3×10–12
- Arnold Press – 3×10/side (alternate weekly with DB Shoulder Press)
- Seated Overhead Barbell Press – 4×8–10
- Cable Low-to-High Fly – 3×12
- Lateral Raise Drop Set – 3 rounds (15–12–10)
- Overhead Rope Triceps Extension – 3×12
- Weighted Dips – 3×8–10 (only if shoulders feel pain-free)
Shoulder Health Add-On (2–3 min)
- Banded External Rotation – 2×15
- Wall Slides with Lift-Off (serratus) – 2×12
Core Finisher (Anti-Extension)
- 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 width & thickness, grip strength, waist shaping
Warm-Up (5–8 min)
- Dead hang – 30 sec × 2
- Band face pulls × 15
- Light cable row × 15
Main Workout
- Weighted Pull-Ups / Lat Pulldown – 4×8–10
- Chest-Supported Barbell Row – 4×8 (strict form)
- Prone Y Raise – 3×12
- Seated Cable Row (neutral grip) – 3×12
- EZ-Bar Curl – 4×10–12
- Incline DB Curl – 3×12
- DB Shrugs – 3×15 (2-sec hold at top)
Forearm & Grip
- Reverse Barbell Curl – 3×12–15
- Wrist Roller (up + down) – 2–3 rounds
Core Rotation (Waist Tightening)
- Cable Woodchopper – 3×12/side (forceful exhale on rotation)
- Side Plank with Hip Dips – 3×20 sec
- Ab Wheel Rollouts – 3×10
- Banded Dead Bug – 3×12
DAY 3 – LEGS (Quads, Glutes, Calves) + HIIT
Focus: Hormonal fat loss, 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
- Heels-Elevated Front Squats – 4×8 (RPE 7–8)
- Walking DB Lunges – 3×12/leg
- Leg Press – 3×12 (wide stance) + 3×12 (narrow stance)
- Hip Thrust (2-sec pause at top) – 4×10
- Banded Glute Bridge Hold + Abduction – 3×20 sec
- Seated Calf Raise Drop Set – 3×15 → drop → 10
Inner Thigh / Adductor
- 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 sec work / 10 sec rest)
(If knees feel tired → Bike sprints or fast step-ups)
DAY 4 – UPPER HYPERTROPHY (PUMP) + ABS
Focus: Muscle pump, posture & deep abdominal tightening
Warm-Up (5 min)
- Band pull-aparts × 15
- Arm circles × 10
- Push-ups × 10
Main Workout (Pump)
- Incline DB Press – 3×12
- Flat DB Fly – 3×15
- Cable Lateral Raise – 3×12/side
- Face Pulls – 3×15
- Leaning Chest Dips – 3×12–15
- Zottman Curls – 3×12
Forearm Pump
- Behind-the-Back Barbell Wrist Curl – 3×15
- Plate Pinch Hold – 3×20–30 sec
Abs Blast
- Weighted Russian Twists – 3×20
- Dragon Flag Progression – 3×6–8
- V-Ups – 3×20
- Forearm Plank – 1 min
Deep Core Finisher
- Stomach Vacuum (standing/kneeling) – 3×20 sec
DAY 5 – POSTERIOR CHAIN + METCON
Focus: Backside strength, posture, grip & metabolic conditioning
Warm-Up (5–8 min)
- Light RDL × 15
- Band hip extensions × 15
- Jump rope – 2 min
Main Workout
- Romanian Deadlift – 4×10 (slow eccentric)
- Seated or Lying Leg Curl – 3×6–8
- Chest-Supported Rear Delt Fly – 3×15
- Crossover Step-Back Lunges – 3×10/leg
- Trap Bar Shrugs – 3×12
- Farmer Carries – 3×30 sec
- Back Extensions – 3×15 (replace Good Mornings if back feels tired)
Grip Add-On
- Wrist Roller – 2 rounds
- Hammer Curls – 3×12
EMOM Conditioning (6 min)
- Minute 1: 10 Hanging Leg Raises + 10 Mountain Climbers
- Minute 2: 12 Kettlebell Swings
(Repeat for 3 rounds)
SEPARATE DAILY WALKING ROUTINE (CRITICAL)
This is essential for stubborn belly fat
Post-workout: 10–15 min slow walk
Evening: 30–45 min brisk walk
Daily target: 8,000–12,000 steps
SIMPLE NUTRITION RULES (SUSTAINABLE)
Protein: 1.6–1.8 g/kg bodyweight
Rice allowed, but no second serving at night
Sugar & liquid calories → avoid
Moderate salt to reduce bloating
Optional pre-workout: black coffee / green tea / 1 banana
RECOVERY & AGE-SMART STRATEGY
Sleep: minimum 7 hours
1 full rest day weekly (walking only)
Every 4th week → reduce weights by 20% deload
~4th jan 2026