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.
Push Day 1 (Chest, Shoulders, Triceps)
- Barbell Bench Press + Machine Chest Fly (superset)
Targets: Chest, Shoulders, Triceps
4 sets of 12-15 reps - Barbell Military Press + Front Raise (superset)
Targets: Shoulders, Triceps, Upper Chest
4 sets of 12-15 reps - Dumbbell Incline Press + Power Press
Targets: Upper Chest, Shoulders, Triceps
4 sets of 12-15 reps - Dumbbell Lateral Raise + EZ Bar Upright Row
Targets: Shoulders, Traps
4 sets of 12-15 reps - Dumbbell Triceps Extension + Bench Dips
Targets: Triceps, Chest, Shoulders
4 sets of 12-15 reps
Pull Day 2 (Back, Biceps)
- Barbell Deadlift + Kettlebell Swing
Targets: Back, Hamstrings, Glutes
4 sets of 10-12 reps - Barbell Bent Over Row + Dumbbell Hammer Curl
Targets: Back, Biceps
4 sets of 12-15 reps - Lat Pulldown + Rope Push Down
Targets: Back, Triceps
4 sets of 12-15 reps - Dumbbell Upright Row + Multi-Machine Reverse Fly
Targets: Shoulders, Upper Back
4 sets of 12-15 reps - Dumbbell Single Arm Bicep Curl + Back Extension
Targets: Biceps, Lower Back
4 sets of 12-15 reps
Legs and Abs Day 3 (Legs, Core)
- Barbell Squat + Dumbbell Lunges
Targets: Quadriceps, Hamstrings, Glutes
4 sets of 10-12 reps - Bulgarian Split Squat + Kettlebell Swing
Targets: Quadriceps, Hamstrings, Glutes, Core
4 sets of 10-12 reps - Leg Press + Jump Squat
Targets: Quadriceps, Hamstrings, Glutes, Calves
4 sets of 12-15 reps - Leg Extension + Free Squat
Targets: Quadriceps
4 sets of 12-15 reps - Standing Calf Raise + Side Squat
Targets: Calves, Glutes, Inner Thighs
4 sets of 15-20 reps - Leg Raise + Hill Touch
Targets: Lower Abs, Hip Flexors
3 sets of 12-15 reps - Plank + Crunch
Targets: Core
3 sets for 1 minute each
Push Day 4 (Chest, Shoulders, Triceps)
- Pull Ups + Push Ups
Targets: Back, Chest, Triceps
4 sets of 10-12 reps - Barbell Incline Bench Press + Dumbbell Chest Fly
Targets: Upper Chest, Shoulders, Triceps
4 sets of 12-15 reps - Dumbbell Shoulder Press + Side Raise
Targets: Shoulders, Triceps
4 sets of 12-15 reps - Triceps Push Down + Dumbbell Extension
Targets: Triceps
4 sets of 12-15 reps - T-Bar Row + Power Press
Targets: Back, Shoulders, Triceps
4 sets of 12-15 reps
Legs Day 5 (Legs, Core)
- Goblet Squat + Farmer Walk
Targets: Quadriceps, Hamstrings, Glutes, Core
4 sets of 12-15 reps - Lunges + Kettlebell Swing
Targets: Quadriceps, Hamstrings, Glutes
4 sets of 10-12 reps - Hip Thrust + Sumo Squat
Targets: Glutes, Hamstrings, Quadriceps
4 sets of 12-15 reps - Romanian Deadlift + Leg Curl
Targets: Hamstrings, Glutes
4 sets of 10-12 reps - Hack Squat + Leg Extension
Targets: Quadriceps, Hamstrings, Glutes
4 sets of 10-12 reps - Crunch + Flutter Kicks
Targets: Upper and Lower Abs
3 sets of 15-20 reps - 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.