DAY 1, 3 & 5 WORKOUT A UPPER

EXERCISE SETS REPS REST

Pike Push up 4 8-10 90sec
DB floor press 4 12-10 60sec
Band or db bent over rows 4 10-12 60sec
Db shoulder press 4 10-12 60sec
Db lateral raises 4 10-12 60sec
Db curl 4 10-12 60sec
Db extension 4 12-15 30sec
Db hammer curl 4 12-15 30sec
Db rear delt flys 4 12-15 30sec

DAY 2, 4 & 6 WORKOUT B LOWER

EXERCISE SETS REPS REST
Bulgarian split squats 4 6 120sec
DB Lunges 4 10-12 60sec
Db hip thrusts 4 8-10 90sec
Stiff leg deadlift 4 10-12 60sec
Sumo goblet squats 4 12-15 30sec
Plank 4 Max possible 30sec
Crunches 4 20 30 sec

6x/week COACH Das

Dumbbell only Homeworkout

If you don't have dumbbells, you can use a bag and fill water bottles to increase resistance.
DAY 1, 4 Upper Body
EXERCISE SETS REPS REST DAY 3.6 Core & HIIT
Incline Push ups 3 15-20 60 sec EXERCISE SETS REPS REST
Blanket Rows 3 15-20 60sec Deadnug 3 15-20 60sec
Shoulder Taps (Knee) 3 15-20 60sec Birddog 3 15-20 60sec
Towel Rows 3 15-20 60sec Crunches 3 15-20 90sec
Plank Reaches 3 15-20 60sec Bicycle crunches 3 15-20 60sec
Superman 3 15-20 60sec Russian Twists 3 15-20 30sec
Tricep Dips 3 15-20 30sec Elbow Plank 3 15-20 30sec
Backpack Bicep curls 3 15-20 30sec Jumping Jacks
Full Plank 3 Failure 30sec Pulse Squats
Side Plank 3 Failure 30 sec Mountain Climbers 5 20-30 1 Min
Push ups
Plank
DAY 2,5 Lower Body
EXERCISE SETS REPS REST
Bodyweight Box Squats 3 15-20 120sec
Lunges 3 15-20 60sec
Step ups 3 15-20 90sec
Sumo squats 3 15-20 60sec
Single leg raises 3 15-20 30sec
Ecentric Hamstring curl 3 15-20 30sec
Squat Hold 3 Failure 30 sec
Calf Raises 3 Failure 30 sec

6x/week COACH Das

No Equipment Home workout

 *****USE PROGRESSIVE OVERLOAD EVERY WEEK/ INCREASE 2.5% OF TOTAL WEIGHT OR INCREASE REPS WEEK BY WEEK

DAY 1 PUSH
WORKOUT SETS REPS
BB BENCH 4 5
OHP 3 7
DB incline press 4 8
Floor press 3 12
Close Grip BP 3 12
Lateral raises 3 12
Triceps dips 3 8

DAY 2 LEGS
SETS REPS
Squats 4 6
Deadlift Sumo 6 3
Box squats 4 8
Hip thrusts 3 12
SL Leg press 3 12
Lunges 3 12
Leg raises 3 15

DAY 3 UPPER
SETS REPS
Bench press 5 3
Incline Bb bench 4 6
Bb rows 4 8
Arnold press 3 12
Lateral raises 3 12
Chin ups 3 12
Biceps curl 3 15

DAY 4 LEGS
SETS REPS
Bench press 6 3
Deadlift 4 5
Squats 6 3
Rdl 3 12
Walking lunges 3 12
Leg curl 3 12
Rope crunches 3 15

DAY 5 UPPER
SETS REPS
Bench press 4 10
Squats (speed) 8 3
OHP 4 8
Db row 3 12
Lat pulldown 3 12
Face pulls 3 12
Weighted Push ups 10 10

5x/week COACH DAS

Gym Workout