My Workouts 🏋️‍♂️

🗓️ Weekly Schedule Options

Plan	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
3-Day	Push	Rest	Pull	Rest	Legs	Rest	Rest
6-Day	Push	Pull	Legs	Push	Pull	Legs	Rest
Rotation	Push	Pull	Legs	Rest	Repeat

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🔥 PUSH DAY — Chest, Shoulders, Triceps

🕒 Estimated Time: 60–75 minutes

🔄 Warm-up (5–10 min)

• 🚴 Light cardio (bike or treadmill)
• 🔄 Arm circles & shoulder rolls
• 🏋️ Band pull-aparts

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🏋️‍♂️ Main Workout

1. Barbell or Dumbbell Bench Press (🔑 Primary Compound) 4 sets × 6–8 reps Alternative: Push-ups or Smith machine press

2. Overhead Press (Military Press) (🔑 Primary Compound) 4 sets × 8–10 reps Alternative: Dumbbell shoulder press

3. Incline Dumbbell Press (🛠️ Assistance Compound) 3 sets × 8–12 reps

4. Dips or Close-Grip Bench Press (🛠️ Assistance Compound) 3 sets × 8–12 reps Alternative: Triceps push-ups

5. Lateral Raises (🎯 Isolation) 3 sets × 12–15 reps

6. Triceps Pushdowns (🎯 Isolation) 3 sets × 10–15 reps

7. Overhead Triceps Extension (🎯 Isolation – Long Head Focus) 3 sets × 10–12 reps

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🧲 PULL DAY — Back, Biceps, Rear Delts

🕒 Estimated Time: 60–75 minutes

🔄 Warm-up (5–10 min)

• 🧍 Arm swings
• 🚣 Light rowing
• 🐱 Cat-cow stretch
• 🏋️ Band pull-aparts

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🏋️‍♂️ Main Workout

1. Deadlifts or Rack Pulls (🔑 Primary Compound) 4 sets × 5–6 reps Alternative: Trap bar deadlifts

2. Pull-ups or Lat Pulldowns (🔑 Vertical Pull) 4 sets × 6–10 reps Alternative: Assisted pull-ups or bands

3. Barbell or Dumbbell Rows (🔑 Horizontal Pull) 4 sets × 8–10 reps

4. Cable Rows (🛠️ Assistance Horizontal Pull) 3 sets × 10–12 reps

5. Face Pulls (🎯 Rear Delts & Upper Back) 3 sets × 12–15 reps

6. Barbell or Dumbbell Curls (🎯 Biceps Mass Builder) 3 sets × 10–12 reps

7. Hammer Curls (🎯 Brachialis & Forearm) 3 sets × 10–15 reps

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🦵 LEGS DAY — Quads, Glutes, Hamstrings, Calves

🕒 Estimated Time: 70–80 minutes

🔄 Warm-up (5–10 min)

• 🦵 Leg swings (front, back, side)
• 🧍‍♂️ Bodyweight squats
• 🚶 Walking lunges

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🏋️‍♂️ Main Workout

1. Back or Front Squats (🔑 Primary Compound) 4 sets × 6–8 reps Alternative: Goblet squat or Smith machine

2. Romanian Deadlifts (🔑 Posterior Chain Focus) 4 sets × 8–10 reps

3. Bulgarian Split Squats (🛠️ Unilateral Glute/Quad) 3 sets × 10–12 reps (each leg)

4. Leg Press (🛠️ Quad Builder) 3 sets × 12–15 reps Alternative: Hack squat machine

5. Leg Curls (🎯 Hamstring Isolation) 3 sets × 12–15 reps

6. Walking Lunges (🛠️ Functional Strength) 3 sets × 12 steps (each leg)

7. Calf Raises (🎯 Isolation) 4 sets × 15–20 reps Standing or seated

8. Core Finisher (Optional)

• Plank — 3 × 30–60s
• Russian Twists — 3 × 20 reps
• Leg Raises — 3 × 12–15 reps

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🧠 Training Tips

📈 Progressive Overload

• Aim to increase weight, reps, or sets weekly
• Focus on form first, then load
• Track your lifts (use an app or spreadsheet)

🕒 Rest Between Sets

• 🔩 Compound lifts: 2–3 minutes
• 🎯 Isolation lifts: 1–2 minutes
• Modify based on fitness level

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🔧 Modifications

Situation	Recommendation
🆕 Beginner	2–3 sets per exercise, use light weights
🎯 Advanced	Add drop sets, supersets, tempo training
🧰 Equipment Limits	Substitute bodyweight or resistance bands

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💡 Recovery Tips

• ⏱️ 48 hours before reworking same muscle group
• 💤 Sleep: 7–9 hours
• 💧 Stay hydrated
• 🥗 Prioritize protein and whole foods
• 🧘 Rest when needed — listen to your body!

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📆 Progression Timeline

Weeks	Focus
1–2	Learn form, build consistency
3–4	Start increasing weights
5+	Maintain overload & track gains

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