weight training schedule

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)

  1. Barbell Bench Press + Machine Chest Fly (superset)
    Targets: Chest, Shoulders, Triceps
    4 sets of 12-15 reps
  2. Barbell Military Press + Front Raise (superset)
    Targets: Shoulders, Triceps, Upper Chest
    4 sets of 12-15 reps
  3. Dumbbell Incline Press + Power Press
    Targets: Upper Chest, Shoulders, Triceps
    4 sets of 12-15 reps
  4. Dumbbell Lateral Raise + EZ Bar Upright Row
    Targets: Shoulders, Traps
    4 sets of 12-15 reps
  5. Dumbbell Triceps Extension + Bench Dips
    Targets: Triceps, Chest, Shoulders
    4 sets of 12-15 reps

Pull Day 2 (Back, Biceps)

  1. Barbell Deadlift + Kettlebell Swing
    Targets: Back, Hamstrings, Glutes
    4 sets of 10-12 reps
  2. Barbell Bent Over Row + Dumbbell Hammer Curl
    Targets: Back, Biceps
    4 sets of 12-15 reps
  3. Lat Pulldown + Rope Push Down
    Targets: Back, Triceps
    4 sets of 12-15 reps
  4. Dumbbell Upright Row + Multi-Machine Reverse Fly
    Targets: Shoulders, Upper Back
    4 sets of 12-15 reps
  5. Dumbbell Single Arm Bicep Curl + Back Extension
    Targets: Biceps, Lower Back
    4 sets of 12-15 reps

Legs and Abs Day 3 (Legs, Core)

  1. Barbell Squat + Dumbbell Lunges
    Targets: Quadriceps, Hamstrings, Glutes
    4 sets of 10-12 reps
  2. Bulgarian Split Squat + Kettlebell Swing
    Targets: Quadriceps, Hamstrings, Glutes, Core
    4 sets of 10-12 reps
  3. Leg Press + Jump Squat
    Targets: Quadriceps, Hamstrings, Glutes, Calves
    4 sets of 12-15 reps
  4. Leg Extension + Free Squat
    Targets: Quadriceps
    4 sets of 12-15 reps
  5. Standing Calf Raise + Side Squat
    Targets: Calves, Glutes, Inner Thighs
    4 sets of 15-20 reps
  6. Leg Raise + Hill Touch
    Targets: Lower Abs, Hip Flexors
    3 sets of 12-15 reps
  7. Plank + Crunch
    Targets: Core
    3 sets for 1 minute each

Push Day 4 (Chest, Shoulders, Triceps)

  1. Pull Ups + Push Ups
    Targets: Back, Chest, Triceps
    4 sets of 10-12 reps
  2. Barbell Incline Bench Press + Dumbbell Chest Fly
    Targets: Upper Chest, Shoulders, Triceps
    4 sets of 12-15 reps
  3. Dumbbell Shoulder Press + Side Raise
    Targets: Shoulders, Triceps
    4 sets of 12-15 reps
  4. Triceps Push Down + Dumbbell Extension
    Targets: Triceps
    4 sets of 12-15 reps
  5. T-Bar Row + Power Press
    Targets: Back, Shoulders, Triceps
    4 sets of 12-15 reps

Legs Day 5 (Legs, Core)

  1. Goblet Squat + Farmer Walk
    Targets: Quadriceps, Hamstrings, Glutes, Core
    4 sets of 12-15 reps
  2. Lunges + Kettlebell Swing
    Targets: Quadriceps, Hamstrings, Glutes
    4 sets of 10-12 reps
  3. Hip Thrust + Sumo Squat
    Targets: Glutes, Hamstrings, Quadriceps
    4 sets of 12-15 reps
  4. Romanian Deadlift + Leg Curl
    Targets: Hamstrings, Glutes
    4 sets of 10-12 reps
  5. Hack Squat + Leg Extension
    Targets: Quadriceps, Hamstrings, Glutes
    4 sets of 10-12 reps
  6. Crunch + Flutter Kicks
    Targets: Upper and Lower Abs
    3 sets of 15-20 reps
  7. 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.

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