Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Week 1 Push Pull Legs Cardio Push Pull Rest

and
abs
Week 2 Push Pull Legs Cardio Push Pull Rest
and
Abs
Week 3 Push Pull Legs Cardio Push Pull Rest
and
Abs
Week 4 Push Pull Legs Cardio Push Pull Rest
and
Abs

Day 1

Name of activity Component of Description of activity Muscle group

fitness addressed (including equipment involved
and why it is being required, weight, reps
addressed and sets)
Bench This exercise You will need a bench This workout targets
press(Bar/Dumbbell) focuses on the or a set of dumbbells the chest
chest group of 4 sets
muscles, and has
great chest -first set go heavy(4-6
activation reps)
105x4-6
-next three sets
normal rep
range(8-12)
95x8-12
Pushups This workout is a There is no Chest and triceps
good way of training equipment needed
chest and triceps just a clear and clean
without any place where you get
equipment as it is on the ground
bodyweight 4 sets of as many as
possible(Body weight
exercise)

Single Arm Tricep Good for isolating You will need a cable Triceps
extensions the tricep and machine
making it stronger.
4 sets of 10 reps

(25lbs for 10 reps)x10

Shoulder press Builds the shoulder You will need a pair of Shoulders
muscles and this is dumbbells
a focus for me
because I want to 4 sets of 8-12 reps
build big and broad
shoulders. (25lb for 8-12)x4
Lat raises This also targets the You will need a pair of Traps and Shoulders
shoulders but also dumbbells
involves the traps,
this helps build a 4 sets of 8-12 reps
more 3d look to
your shoulders (15lb for 8-12)x4
Dips This builds triceps Use a chair, stool or This targets triceps
and makes your any slightly elevated
arms look bigger. surface and put your
This exercise is arms behind you and
convenient because hold the edge of it.
no equipment While holding on dip
except for a your whole body
elevated surface is using your heels to
needed stabilize yourself
 4x As many reps as
possible

Day 2

Name of activity Component of fitness Description of Muscle group involved

addressed and why it activity (including
is being addressed equipment required,
weight, reps and
sets)
Preacher curls This fully extends You will need an ez Bicep
your bicep and trains curl bar and the
the peak so that it rack/setup for it
looks bigger 4 sets x 6-8 reps
(50lbs for 6-8)x4
Hammer curl This trains bicep and A pair of dumbbells Bicep and forearms
forearms and is good or a barbell
for training the long 4 sets x 8-10 reps
head and short head (25lbs for 8-10)x4
Pull up This is good for your You will need a Back
back and also grip pullup bar
strength as you are 4x As many reps as
holding yourself up possible
with only your hands
Bent over Row This good for your 4 sets x 8-10 reps Back
back and builds (80lbs for 8-10)x4
bigger lats
Reverse curls This targets the You will need a pair Forearms
forearms as you of dumbbell or
reverse the grip the barbell
muscle group goes 4 sets of as many as
from biceps to possible
forearms (40lbsxAMRP)x4
Wrist curls This trains forearms You will need a pair Forearms
and builds overall of dumbbell or
definition throughout barbell
the forearm 4 sets of as many as
possible
(40lbsxAMRP)x4
Day 3

Name of the activity Components of Description of Muscle group involved

fitness addressed activity (including
and why is equipment required,
addressed weight, reps and
sets)
Squats Simple and easy You will need a bar Thighs
workout to build your and plates or no
hamstrings weight is also fine

4 sets x 8-10 reps

(135lbsx8)x4
Calf raises This trains your You will need a plate claves
calves so you can of something that is
jump higher and slightly elevated off
adds more overall the ground
definition to your 4 sets of as many as
legs. possible
leg press Another way of You will need a leg Thighs/glutes
building your press machine
hamstrings and 4 sets of 6 reps
glutes (225lbsx6)x4
Goblet squats This workout is good You will a dumbbell Thighs
for the depth of your 4 sets of 6 reps
squat as you hold (85lbsx6)x4
the dumbbell in front
of you and you have
more control and it is
 a lighter weight.
Explosive lunges or This will improve You will a pair of Thighs
your jumping and dumbbells or
lunging ability as you unweighted is fine
jump while holding
weights and landing 4 sets of 8 reps
in a lunge and (20lbsx8)x4
repeat
Trap bar Deadlifts Good for working the You will need a bar Thighs/Back
lower back and and plates
hamstrings grip
strength. 4 sets of 6 reps
(200lbsx6)x4

Day 4

Name of the activity Components of Description of Muscle group

fitness addressed activity (including involved
and why is equipment required,
addressed weight, reps and
sets)
Running/Treadmill Build stamina and A treadmill, or you Cardio
cardio so you don’t can run outside for
run out of breath me for 20 min
easily maintaining a steady
pace
Flutter kicks Build the core Lay down on your Core
muscles so you can back and kick your
get that shredded 6 feet up and down
pack look without touching the
ground
Work for 45 secs and
rest for 15 secs
Repeat 3 times
Crunches Make the core Work for 45 secs and Core
stronger and harder rest for 15 secs
to build abs Repeat 3 times

Sit ups Make the core Work for 45 secs and Core
stronger and harder rest for 15 secs
to build abs Repeat 3 times

Leg raises Make the core Work for 45 secs and Core
stronger and harder rest for 15 secs
to build abs Repeat 3 times

Jump rope Good for cardio and You will need a jump Cardio
also calves as you rope
are constantly 5 min of jump roping
jumping also
improves
coordination as you
jump over the rope