weight training schedule

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

Goal: Body recomposition → Muscle Gain + Abdominal Fat Loss
Schedule: 5 days/week (75–90 mins each)
Format per Day:
1️⃣ Wake-Up Priming (5 mins)
2️⃣ Dynamic Warm-Up (5–8 mins)
3️⃣ Strength & Hypertrophy (50–60 mins)
4️⃣ Core/Metabolic Finisher (5–10 mins)
5️⃣ Optional Stretch & Cooldown (5 mins)

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

Focus: Upper-body strength & pressing power

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
• Banded dislocations × 15
• Light DB shoulder press × 15
• Push-ups × 10

Main Workout (Strength & Hypertrophy)

1. Flat Barbell Bench Press – 4×8 (Heavy, explosive)
2. Incline DB Press (Upper Chest) – 3×10–12 (Controlled tempo)
3. Landmine Press (Unilateral) – 3×10/side
4. Seated Z Press (Shoulder Stability) – 4×8–10
5. Cable Low-to-High Flys – 3×12 (Full squeeze)
6. Lateral Raise Drop Set – 3 sets (15-12-10)
7. Overhead Rope Extension (Triceps) – 3×12
8. Weighted Dips (Chest/Triceps) – 3×8–10

Core Finisher (Anti-Extension Focus)

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

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

Focus: Back thickness, width, and rotational core strength

Warm-Up (5–8 min)

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

Main Workout (Strength & Hypertrophy)

1. Weighted Pull-Ups / Lat Pulldown – 4×8–10
2. Chest Supported Barbell Row – 4×8 (Strict form)
3. Prone Y Raise (Lower Traps/Scapular Stability) – 3×12
4. Seated Cable Row (Neutral Grip) – 3×12
5. EZ-Bar Curl – 4×10–12
6. Incline DB Curl – 3×12
7. Dumbbell Shrugs (2-sec hold) – 3×15

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) + HIIT

Focus: Lower-body strength & metabolic conditioning

Warm-Up (5–8 min)

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

Main Workout (Strength & Hypertrophy)

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

Core + HIIT Finisher

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

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)

1. Incline DB Press (Medium Load) – 3×12
2. Flat DB Fly (Stretch) – 3×15
3. Cable Lateral Raise (One Arm) – 3×12 each
4. Face Pulls – 3×15
5. Chest Dips (Leaning) – 3×12–15
6. Zottman Curls (Slow Eccentric) – 3×12

Abs Blast

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

DAY 5: POSTERIOR CHAIN (Backside) + METCON

Focus: Hamstrings, glutes, spinal erectors, core

Warm-Up (5–8 min)

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

Main Workout (Strength & Hypertrophy)

1. Romanian Deadlift (RDL) – 4×10 (Slow eccentric)
2. Glute Ham Raise / Nordic Curl (Assisted) – 3×6–8
3. Chest Supported Rear Delt Flys – 3×15
4. Crossover Step-Back Lunges – 3×10/leg
5. Trap Bar Shrugs – 3×12
6. Farmer Carries – 3×30 sec (Core + Grip)
7. Hyperextensions or Good Mornings – 3×15

EMOM Conditioning Finisher (6 min):

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

WEEKLY PROGRESSION PLAN

FAT LOSS + MUSCLE TIPS

• Post-workout Zone 2 Walk (15–20 min, incline treadmill)
• Supplements: Creatine (5g), Whey Isolate, Caffeine (100–200mg), L-Carnitine (optional)
• Diet: High-protein (2g/kg), moderate carbs (timed around workouts), low sugar
• Sleep: 7–8 hrs deep sleep mandatory