A COMPLETE WORKOUT PLAN
GUIDE
THIS PDF INCLUDES 4 WORKOUT SPLIT - HOME
WORKOUT, FULL BODY WORKOUT, UPPER BODY
LOWER BODY SPLIT AND A PUSH, PULL LEG
WORKOUT SPLIT. | HAVE ADDED ALL THE
EXERCISES WITH THE NUMBER OF SETS AND
REPS TO BE PERFORMED WITH IT. YOU CAN
PERFORM THESE SPLITS DEPENDING ON THE
NUMBER OF DAYS YOU WORKOUT. FOR
EXAMPLE IF YOU ONLY HAVE 3 DAYS THEN
BETTER GO FOR FULL BODY SPLIT, IF YOU HAVE
6 DAYS THEN BETTER GO FOR PUSH, PULL AND
LEG SPLIT, YOU CAN MAKE THE ADJUSTMENTS
ACCORDINGLY.
AMAN BINDRA
@aman_bindra THINGS TO KEEP IN MIND BEFORE
YOU START WITH THESE
WORKOUTS-
YOU NEED A TRAINING EXPERIENCE OF AT LEAST
AN YEAR TO START WITH THE SAME NUMBER OF
SETS AND REPS GIVEN IN THE WORKOUT PLAN, IF
YOU ARE VERY NEW TO THE WORKOUTS THEN
BETTER DROP THE NUMBER OF SETS.
YOU NEED TO MONITOR YOUR RECOVERY IN
ORDER TO ADD MORE VOLUME OR REDUCE
SOME, IF YOU FEEL THAT YOU DON'T RECOVER
PROPERLY THEN BETTER REDUCE SOME VOLUME
WHICH MEANS REDUCE- SETS, REPS OR THE
WEIGHT YOU LIFT.
TRACK YOUR VOLUME TO GET THE BEST OUT OF
YOUR WORKOUTS, NOTE IT DOWN IN A LOG
BOOK OR USE SOME APP. THE BEST WAY YOU
CAN TRACK VOLUME IS - NUMBER OF SETS X
NUMBER OF REPS X THE WEIGHT LIFTED. TRACK
FOR EACH AND EVERY EXERCISE AND
EVERYTIME YOU WORKOUT. DAYS FULL UPPER BODY
LOWER BODY WORKOUT
ert
C
BENCH PRESS PULLUPS OVERHEAD PRESS
9 75
s ~ he FP
om ou it i \
ra *
LEGCURL CABLE BICEP CABLE
AMAN BINDRA CURLS LATERSL
@aman_bindra RAISES BENCH PRESS 2 X 8-10
PULL UPS 3 X 8-10
WEIGHTED PUSHUPS 3X8
UPPER BODY ONE ARM DUMBELL ROWS- 3
Xx 8-10
SEATED DUMBELL
SHOULDER PRESS 3 X 6-8
OUMBELL CURLS - 3 X10
LATERAL RAISES 3 X 10-12
TRICEP PUSH DOWNS - 3 X 10-
12
WEIGHTED CRUNCHES- 4 X10
AMAN BINDRA
@aman_bindra SQUATS 3 X 8-10
LEG PRESS 2 X 8-10
LOWER BODY LEG CURL 3 X10
HIP ABDUCTORS- 3 X 8-10
0; }
> HIP THRUST 3 X10
STANDING CALF RAISES- 3 X
15
SEATED CALF RAISES 2 X 10-12
HANGING LEG RAISES -3 X10
PLANKS 3 X 1-2 MIN EACH
@aman_bindra DEAD LIFTS 3 X 8-10
INCLINE BENCH PRESS 3 X 8-
10
UPPERBODY ONE ARM DUMBELL ROWS 3
x8
CABLE FLY-3X8
OHP 2X6-8
PRECHER CURLS -3 X10
SHRUGS 3X8
\)
My OVER HEAD DUMBELL TRICEP
EXTENSION- 3 X 8-10
‘aman binira WEIGHTED CRUNCHES- 4 X10
@aman_bindra FRONT SQUATS 2 X 8-10
LUNGES 3 X 8-10
LOWER BODY LEG EXTENSION 3 X10
HIP ADDUCTORS- 3 X 8-10
Fre DUMBELL STIFF LEG
DEADLIFT- 2 X 12
STANDING CALF RAISES- 2X
10
SEATED CALF RAISES 2 X 10-12
AB ROLLER - 3 X 12
PLANKS 3 X 1-2 MIN EACH
AMAN BINDRA
@aman_bindra A COMPLETE PUSH, PULL AND
LEG WORKOUT
0
PULL LEGS
MUSCLESINVOLVED- MUSCLESINVOLVED- MUSCLESINVOLVED-
CHEST, SHOULDERS BACKANDBICEPS QUADS,HAMSTRINGS,
ANDTRICEPS CALVES
AMAN BINDRA BENCH PRESS 3 X 8-10
CABLE FLY 3 X 10-12
PUSH DAY OVER HEAD PRESS 3 X 6-8
LATERAL RAISES 3 X 8-12
REVERSE FLY ON A PEC DECK
2X 10-12
OVER HEAD TRICEP
EXTENSIONS 3 X 6-8
CABLE PULL DOWNS 3 X 10-12
AMAN BINDRA
@aman_bindra DEAD LIFTS 3 X 6-8
ASSISTED PULL UPS 3 X 10-12
PULL DAY SEATED CABLE ROWS 3 X 8-
10
SHRUGS ON SMITH MACHINE
3X 8-10
CABLE BICEP CURLS 3 X 10-12
—§- HAMMER CURLS 3 X 6-8
DUMBELL CRUNCHES 3 X10
LEG RAISES 3 X10
AMAN BINDRA
@aman_bindra BARBELL SQUATS 3 X 6-8
DUMBELL LUNGES 3 X 8-10
LEG PRESS 2 X 8-12
> LEG EXTENSION 3 X 10-12
LEG CURL 3 X 8-10
HANGING LEG RAISES 3 X 10
PLANKS 3 X1 MIN EACH
AMAN BINDRA
@aman_bindra PUSH DAY
©0203
AMAN BINDRA
@aman_bindra
DUMBELL INCLINE PRESS 3 X
8-10
PARALLEL BR DIPS 3 X 10-12
ARNOLD PRESS 3 X 6-8
CABLE LATERAL RAISES 2X
8-12
FACE PULLS 3 X 10-12
BENCH WEIGHTED DIPS 3 X 6-
ROPE TRICEP PUSHDOWNS 3
X 10-12 PENDLAY ROWS 3 X 6-8
LAT PULL DOWNS 3 X 10-12
PULL DAY HYPER EXTENSIONS 3 X 8-10
UPRIGHT ROWS 3 X 8-10
INCLINE BENCH DUMBELL
CURLS 3 X 10-12
PREACHER CURLS 3 X 6-8
ROPE CRUNCHES 3 X10
PLANKS 3 X1MIN
AMAN BINDRA
@aman_bindra SUMO SQUATS 3 X 6-8
STEP UPS 3X 8-10
SPLIT SQUATS 2 X 8-12
> LEG CURLS 3 X 8-10
STIFF LEG DEADLIFT 3 X 8-10
| CALF RAISES 3 X15
EN
SEATED CALF RAISES 3 X 15-20
AMAN BINDRA
@aman_bindra A COMPLETE HOME
WORKOUT SCHEDULE "
NA
AMAN BINDRA
PUSHUPS 3X 10-12
RESISTANCE
BAND/OUMBELL ROWS 3 X 8-
10
RESISTANCE
BANOD/DUMBELL OVER HEAD
PRESS 3X 8-10
RESISTANCE
BAND/OUMBELL BICEP
CURLS 3X 8-12
BODY WEIGHT/DUMBELL
SQUATS 3 X 10-12
BODY WEIGHT/OUMBELL
LUNGES 3 X 8-12
@aman_bindra
PLANKS 2 X1MIN EACH DUMBELL FLOOR PRESS 2 X 10-12
DUMBELL GOOD MORNINGS
2X 8-10
RESISTANCE
BAND/DOUMBELL LATERAL
RAISES 2 X 8-10
¢ DUMBELL HAMMER CURLS 2
X 8-12
gf
\ DUMBELL OVERHEAD TRICEP
L | spe ~ EXTENSIONS 3X 8-12
BODY WEIGHT/DUMBELL
GLUTE BRIDGES 3 X 8-12
BODY WEIGHT/DUMBELL
varman. bina CRUNCHES 3 X10
@aman_bindra KETTEL BELL SWINGS 3 X 10-12
SQUATS 3 X 8-10
RESISTANCE
BAND/DUMBELL REVERSE
? FLY 3X 8-10
r
>
dey y? DUMBELL STIFF LEG
! rN a DEADLIFT 2X 8-12
DUMBELL ONE ARM ROWS 3
X 8-12
PLANKS 3 X1 MIN EACH
AMAN BINDRA
@aman_bindra DIAMOND PUSH UPS 2 X 10-12
DUMBELL DEADLIFTS 3 X 6-8
RESISTANCE
BAND/OUMBELL BICEP
CURLS 2X 8-10
n
A ~ DUMBELL LEG CURLS 2X 8-
12
BAND ABDUCTOR 3 X 8-12
WALL SIT 3 X 1 MIN EACH
REVERSE CRUNCHES 3 X 8-12
@aman_bindra BURPEES 3X 12-15
MOUNTAIN CLIMBERS 3 X 8-
10
OVER HEAD DUMBELL
LUNGES 3 X 8-10
JUMPING JACKS 2 X 8-12
BUTT KICKERS 3 X15
LEG RAISES 2X10
PLANKS 3 X 1 MIN EACH
PLANKS 3 X1MIN EACH
AMAN BINDRA
@aman_bindra DAYS FULL BODY
WORKOUT
jd a i q
VY “T° 4
J (/ Vy)
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