Day 1: Chest and Triceps (Upper Body )
- Warm-Up: 5-10 minutes of dynamic stretches or treadmill jog
- Flat Barbell Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Cable Flyes: 3 sets of 12-15 reps
- Overhead Tricep Dumbbell Extension: 3 sets of 10-12 reps
- Tricep Dips (Weighted if possible): 3 sets of 10-12 reps
- Rope Tricep Pushdown: 3 sets of 12-15 reps
- Cool-Down: Chest and tricep stretching
Day 2: Back and Biceps (V-Taper and Arm Size)
- Warm-Up: 5-10 minutes on the rower
- Deadlifts (Barbell): 4 sets of 6-8 reps
- Pull-Ups (Weighted if possible): 4 sets of 8-12 reps
- Single Arm Dumbbell Row: 3 sets of 8-10 reps per side
- Seated Cable Row: 3 sets of 10-12 reps
- Barbell Bicep Curls: 4 sets of 8-10 reps
- Hammer Curls (Dumbbell): 3 sets of 10-12 reps
- Cool-Down: Stretching for back and biceps
Day 3: Active Recovery or Light Cardio
- Option 1: 20-30 minutes incline walking or cycling
- Option 2: Yoga or Pilates for flexibility and core strength
- Core Circuit:
- Hanging Leg Raises: 3 sets of 15 reps
- Russian Twists (with weight): 3 sets of 20 reps
- Plank Hold: 2 rounds of 1 minute each
- Cool-Down: Full body stretching
Day 4: Legs and Calves (Lower Body )
- Warm-Up: 5-10 minutes on the stationary bike
- Squats (Barbell): 4 sets of 6-8 reps
- Walking Lunges (Dumbbell): 3 sets of 10-12 steps per leg
- Romanian Deadlifts (Dumbbell): 3 sets of 8-10 reps
- Leg Press: 3 sets of 10-12 reps
- Standing Calf Raises: 4 sets of 15-20 reps
- Seated Calf Raises: 3 sets of 12-15 reps
- Cool-Down: Lower body stretching
Day 5: Shoulders and Abs (Shoulders and Narrow Waist)
- Warm-Up: Resistance band shoulder activation
- Overhead Dumbbell Press: 4 sets of 6-8 reps
- Lateral Raises: 3 sets of 12-15 reps
- Rear Delt Fly (Machine or Dumbbell): 3 sets of 10-12 reps
- Arnold Press: 3 sets of 8-10 reps
- Face Pulls: 3 sets of 12-15 reps
- Core Circuit:
- Hanging Knee Tucks: 3 sets of 15 reps
- Weighted Side Plank: 2 sets of 30 seconds per side
- Ab Rollouts (Wheel): 3 sets of 10 reps
- Cool-Down: Shoulder and core stretching
Day 6: Cardio + Total Body Definition
- Cardio: 30-40 minutes steady-state or interval running
- Full-Body Circuit (Repeat 2-3 Times):
- Push-Ups (Weighted): 15 reps
- Pull-Ups: 12 reps
- Dumbbell Thrusters: 12 reps
- Kettlebell Swings: 15 reps
- Plank to Shoulder Tap: 1 minute
- Cool-Down: Stretching and foam rolling
Day 7: Rest Day
- No Exercise. Relax and give your body rest.
Key Elements of the work out plan:
- Progressive Overload: Gradually increase weights or reps weekly to ensure consistent muscle growth.
- Symmetry and Balance: Avoid overtraining one group; focus on both strength and definition.
- Diet: Maintain a calorie deficit or balance (for lean muscle) with high protein intake.
- Consistency: Stick to the plan and focus on quality sleep and recovery.
This plan emphasizes building a lean, proportionate, and aesthetic physique by targeting all major muscle groups, incorporating cardio, and prioritizing symmetry. This can be followed by both men and women.
PS – As every individual has an unique health journey, use the work out plan as a guide and amend it based on your physical fitness level.