Workout planner
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Day 1 — Upper Body
Chest · Back · Shoulders · Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | s | ||
| Seated Cable Row | s | ||
| Cable Face Pull | s | ||
| Incline Dumbbell Press | s | ||
| Lat Pulldown | s |
Day 2 — Lower Body
Quads · Hamstrings · Glutes · Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | s | ||
| Dumbbell Romanian Deadlift | s | ||
| Barbell Hip Thrust | s | ||
| Walking Lunge | s | ||
| Standing Calf Raise | s |
Day 3 — Upper Body
Chest · Back · Shoulders · Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | s | ||
| Seated Cable Row | s | ||
| Dumbbell Lateral Raise | s | ||
| Cable Fly | s | ||
| Lat Pulldown | s |
Day 4 — Lower Body
Quads · Hamstrings · Glutes · Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg Press | s | ||
| Dumbbell Romanian Deadlift | s | ||
| Barbell Hip Thrust | s | ||
| Goblet Squat | s | ||
| Standing Calf Raise | s |
Warm up 5–10 minutes before every session. Add weight or reps when you hit the top of the rep range with good form.