Exercise Plan
Push / Pull / Legs — 6 days on, 1 day rest
Monday — Push (Chest, Shoulders, Triceps) ~500 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Flat Barbell Bench Press | 4 | 8-10 | 2-3 min | ~10 min |
| Incline Dumbbell Press | 3 | 10-12 | 90 sec | ~5 min |
| Overhead Press (Barbell) | 4 | 8-10 | 2-3 min | ~10 min |
| Dumbbell Lateral Raises | 3 | 12-15 | 60 sec | ~4 min |
| Cable Flyes | 3 | 12-15 | 60 sec | ~4 min |
| Tricep Rope Pushdown | 3 | 10-12 | 60 sec | ~4 min |
| Overhead Tricep Extension | 3 | 10-12 | 60 sec | ~4 min |
| Day Total | ~50 min | |||
Tuesday — Pull (Back, Biceps) ~550 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Deadlift | 4 | 6-8 | 3 min | ~12 min |
| Pull-Ups / Lat Pulldown | 4 | 8-10 | 2-3 min | ~10 min |
| Seated Cable Row | 3 | 10-12 | 90 sec | ~5 min |
| Dumbbell Row (each arm) | 3 | 10-12 | 90 sec | ~5 min |
| Face Pulls | 3 | 15 | 60 sec | ~4 min |
| Barbell Bicep Curl | 3 | 10-12 | 60 sec | ~4 min |
| Hammer Curls | 3 | 10-12 | 60 sec | ~4 min |
| Day Total | ~55 min | |||
Wednesday — Legs & Abs ~600 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Barbell Squat | 4 | 8-10 | 2-3 min | ~10 min |
| Romanian Deadlift | 3 | 10-12 | 2 min | ~6 min |
| Leg Press | 3 | 10-12 | 90 sec | ~5 min |
| Walking Lunges | 3 | 12 each leg | 90 sec | ~6 min |
| Leg Curl | 3 | 12 | 60 sec | ~4 min |
| Calf Raises | 4 | 15 | 60 sec | ~6 min |
| Hanging Leg Raises | 3 | 15 | 45 sec | ~3 min |
| Cable Crunches | 3 | 15 | 45 sec | ~3 min |
| Day Total | ~55 min | |||
Thursday — Push (Chest, Shoulders, Triceps) ~500 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 2-3 min | ~10 min |
| Incline Barbell Press | 3 | 10-12 | 90 sec | ~5 min |
| Arnold Press | 3 | 10-12 | 90 sec | ~5 min |
| Cable Lateral Raises | 3 | 12-15 | 60 sec | ~4 min |
| Pec Deck / Machine Fly | 3 | 12-15 | 60 sec | ~4 min |
| Close-Grip Bench Press | 3 | 10-12 | 90 sec | ~5 min |
| Skull Crushers | 3 | 10-12 | 60 sec | ~4 min |
| Day Total | ~47 min | |||
Friday — Pull (Back, Biceps) ~550 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Barbell Row | 4 | 8-10 | 2-3 min | ~10 min |
| Chin-Ups | 3 | 8-10 | 2 min | ~6 min |
| T-Bar Row | 3 | 10-12 | 90 sec | ~5 min |
| Straight-Arm Pulldown | 3 | 12-15 | 60 sec | ~4 min |
| Rear Delt Fly | 3 | 15 | 60 sec | ~4 min |
| Incline Dumbbell Curl | 3 | 10-12 | 60 sec | ~4 min |
| Concentration Curls | 3 | 12 | 60 sec | ~4 min |
| Day Total | ~47 min | |||
Saturday — Legs & Abs ~600 cal
| Exercise | Sets | Reps | Rest | Est. Time |
|---|---|---|---|---|
| Front Squat | 4 | 8-10 | 2-3 min | ~10 min |
| Bulgarian Split Squat | 3 | 10 each leg | 90 sec | ~6 min |
| Hack Squat / Leg Press | 3 | 10-12 | 90 sec | ~5 min |
| Stiff-Leg Deadlift | 3 | 10-12 | 2 min | ~6 min |
| Leg Extension | 3 | 12-15 | 60 sec | ~4 min |
| Seated Calf Raise | 4 | 15 | 60 sec | ~6 min |
| Ab Wheel Rollout | 3 | 12 | 45 sec | ~3 min |
| Plank | 3 | 45-60s | 45 sec | ~4 min |
| Day Total | ~55 min | |||
Sunday — Rest ~150 cal
Active recovery: light walk, stretching, or yoga.
Cardio (for fat loss)
- 20 min LISS (Low Intensity Steady State) after every weight session — brisk walking or incline treadmill
- 2x per week: 15 min HIIT on non-leg days (sprints, battle ropes, cycling)