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WORKOUT PLANS

Structured workout routines for all fitness levels

Beginner (0–3 Months)

Day 1 – Chest
  • Push-ups – 3 x 10
  • Bench Press – 3 x 10
  • Chest Fly – 3 x 12
  • Incline Dumbbell Press – 3 x 10
Day 2 – Back
  • Lat Pulldown – 3 x 10
  • Seated Row – 3 x 12
  • Deadlift – 3 x 8
  • Pull-ups – 2 x max
Day 3 – Shoulders
  • Overhead Press – 3 x 10
  • Lateral Raise – 3 x 12
  • Front Raise – 3 x 12
  • Shrugs – 3 x 15
Day 4 – Arms
  • Biceps Curl – 3 x 12
  • Hammer Curl – 3 x 10
  • Triceps Pushdown – 3 x 12
  • Overhead Triceps – 3 x 10
Day 5 – Legs
  • Squats – 3 x 10
  • Leg Press – 3 x 12
  • Leg Curl – 3 x 12
  • Calf Raises – 3 x 15
Day 6 – Cardio
  • Treadmill – 15 mins
  • Cycling – 10 mins
  • Jump Rope – 5 mins
  • Stretching

Intermediate (3–12 Months)

Day 1 – Chest & Triceps
  • Bench Press – 4 x 8
  • Incline Press – 4 x 10
  • Dips – 3 x max
  • Triceps Pushdown – 3 x 12
Day 2 – Back & Biceps
  • Deadlift – 4 x 6
  • Pull-ups – 3 x max
  • Barbell Curl – 3 x 10
  • Preacher Curl – 3 x 12
Day 3 – Shoulders
  • Military Press – 4 x 8
  • Lateral Raise – 4 x 12
  • Rear Delt – 3 x 12
Day 4 – Legs
  • Squats – 4 x 8
  • Leg Press – 4 x 10
  • Romanian Deadlift – 3 x 10

Advanced (1+ Year)

Push Day
  • Bench Press – 5 x 5
  • Overhead Press – 4 x 6
  • Dips – 3 x max
Pull Day
  • Deadlift – 5 x 5
  • Pull-ups – 4 x max
  • Barbell Row – 4 x 8
Leg Day
  • Squats – 5 x 5
  • Leg Curl – 4 x 12
  • Calf Raises – 5 x 20