oct' 24 workout 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)
- Flat Barbell Bench Press – 4 sets x 8-10 reps
- Incline Dumbbell Press – 3 sets x 8-10 reps
- Overhead Shoulder Press (Barbell or Dumbbell) – 4 sets x 8-10 reps
- Lateral Raises – 3 sets x 12-15 reps
- Triceps Dips – 3 sets x 10-12 reps
- Triceps Pushdown (Rope) – 3 sets x 12-15 reps
- Cardio: 20 minutes HIIT (sprint intervals)
Sunday: Push Day 1 (Chest, Shoulder, Triceps)
- Incline Bench Press (Barbell) – 4 sets x 8-10 reps (alternative to flat press)
- Flat Dumbbell Flyes – 3 sets x 10-12 reps (alternative to incline press)
- Seated Arnold Press (Dumbbells) – 4 sets x 8-10 reps (alternative to overhead press)
- Front Raises (Barbell or Plate) – 3 sets x 12 reps (alternative to lateral raises)
- Close-grip Bench Press – 3 sets x 8-10 reps (alternative to triceps dips)
- Overhead Triceps Cable Extensions – 3 sets x 12-15 reps
- Cardio: 25 minutes cycling (moderate intensity)
Monday: Pull Day 1 (Back, Biceps)
- Deadlifts – 4 sets x 6-8 reps
- Pull-ups (Weighted or Bodyweight) – 4 sets x 8-10 reps
- Bent Over Rows (Barbell) – 4 sets x 8-10 reps
- Dumbbell Rows (Single-arm) – 3 sets x 10-12 reps
- Barbell Curls – 3 sets x 10-12 reps
- Hammer Curls – 3 sets x 10-12 reps
- Cardio: 30 minutes steady-state (cycling, running)
Monday: Pull Day 1 (Back, Biceps)
- Sumo Deadlift – 4 sets x 6-8 reps (alternative to conventional deadlifts)
- Chin-ups (Weighted or Bodyweight) – 4 sets x 8-10 reps (alternative to pull-ups)
- Single-arm Dumbbell Rows – 4 sets x 8-10 reps (alternative to barbell rows)
- Chest-Supported Rows (Machine or Bench) – 3 sets x 10-12 reps
- EZ Bar Curls – 3 sets x 10-12 reps (alternative to barbell curls)
- Reverse Curls (EZ Bar or Dumbbells) – 3 sets x 10-12 reps (alternative to hammer curls)
- Cardio: 20 minutes rowing machine (steady-state)
Tuesday: Leg & Abs Day 1 (Lower Body & Core)
- Squats – 4 sets x 8-10 reps
- Walking Lunges – 3 sets x 10-12 reps (each leg)
- Romanian Deadlifts – 4 sets x 8-10 reps
- Leg Press – 3 sets x 10-12 reps
- Hanging Leg Raises – 3 sets x 15-20 reps
- Planks (Hold for 1 min, 3 sets)
- Cardio: 20 minutes stair climber or incline walk
Tuesday: Leg & Abs Day 1 (Lower Body & Core)
- Trap Bar Deadlifts – 4 sets x 6-8 reps (alternative to squats)
- Step-ups (Weighted) – 3 sets x 10 reps (each leg, alternative to lunges)
- Glute-Ham Raises (Machine or Floor) – 3 sets x 10-12 reps (alternative to Romanian deadlifts)
- Cable Ab Crunches – 3 sets x 15-20 reps
- Leg Raises on Parallel Bars – 3 sets x 15-20 reps (alternative to hanging leg raises)
- Side Plank Holds – 3 sets (Hold 45-60 seconds each side)
- Cardio: 20 minutes incline walk (moderate intensity)
Wednesday: Push Day 2 (Chest, Shoulder, Triceps)
- Incline Barbell Press – 4 sets x 8-10 reps
- Flat Dumbbell Press – 3 sets x 8-10 reps
- Arnold Press (Dumbbells) – 4 sets x 10 reps
- Cable Lateral Raises – 3 sets x 12-15 reps
- Overhead Triceps Extension (Dumbbell or Cable) – 3 sets x 10-12 reps
- Skull Crushers (EZ bar) – 3 sets x 10-12 reps
- Cardio: 20 minutes HIIT (cycling sprints)
Wednesday: Push Day 2 (Chest, Shoulder, Triceps)
- Decline Barbell Press – 4 sets x 8-10 reps (alternative to incline press)
- Machine Chest Press – 3 sets x 8-10 reps (alternative to flat dumbbell press)
- Standing Military Press (Barbell) – 4 sets x 8-10 reps (alternative to seated Arnold press)
- Cable Lateral Raises – 3 sets x 12 reps (alternative to dumbbell lateral raises)
- Skull Crushers (EZ Bar) – 3 sets x 10-12 reps
- Triceps Kickbacks (Dumbbells) – 3 sets x 12-15 reps (alternative to rope pushdowns)
- Cardio: 20 minutes sprint intervals (HIIT)
Thursday: Pull Day 2 (Back, Biceps)
- Barbell Rows (Pendlay Rows) – 4 sets x 8-10 reps
- Lat Pulldowns – 4 sets x 8-10 reps
- T-Bar Rows – 3 sets x 8-10 reps
- Dumbbell Shrugs – 3 sets x 12-15 reps
- Preacher Curls – 3 sets x 10-12 reps
- Concentration Curls – 3 sets x 10-12 reps
- Cardio: 25 minutes steady-state (rowing machine or running)
Thursday: Pull Day 2 (Back, Biceps)
- Rack Pulls – 4 sets x 6-8 reps (alternative to deadlifts)
- T-Bar Rows – 4 sets x 8-10 reps (alternative to dumbbell rows)
- Pull-over (Dumbbell or Machine) – 3 sets x 10-12 reps (alternative to chest-supported rows)
- Face Pulls (Cable or Bands) – 3 sets x 12-15 reps (alternative to shrugs)
- Concentration Curls – 3 sets x 10-12 reps (alternative to preacher curls)
- Cable Curls – 3 sets x 10-12 reps (alternative to concentration curls)
- Cardio: 25 minutes elliptical (steady-state)
Friday: Leg & Abs Day 2 (Lower Body & Core)
- Front Squats – 4 sets x 8-10 reps
- Bulgarian Split Squats – 3 sets x 10-12 reps
- Leg Curls (Machine) – 4 sets x 10-12 reps
- Calf Raises (Standing or Seated) – 3 sets x 12-15 reps
- Bicycle Crunches – 3 sets x 20 reps
- Russian Twists – 3 sets x 20 reps (each side)
- Cardio: 20 minutes stair climber or HIIT
Friday: Leg & Abs Day 2 (Lower Body & Core)
- Bulgarian Split Squats – 4 sets x 8-10 reps (alternative to front squats)
- Goblet Squats (Dumbbell) – 4 sets x 8-10 reps (alternative to leg press)
- Romanian Deadlifts (Dumbbells) – 3 sets x 8-10 reps (alternative to leg curls)
- Russian Twists – 3 sets x 20 reps (each side)
- Toe Touches (Lying on the floor) – 3 sets x 15-20 reps (alternative to bicycle crunches)
- Planks with Reach – 3 sets (Hold 1 minute, alternating reaches)
- 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.