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  • Daily Workout Chart

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    Amal SM
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    This weekly workout plan consists of 6 days of exercise split between different muscle groups or full body HIIT workouts and 1 day of rest. Exercises are done for each muscle group or as full body circuits for 30-45 minutes and include options like pull-ups, squats, and push-ups. Rest intervals of 2-3 minutes are recommended between sets.

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    This weekly workout plan consists of 6 days of exercise split between different muscle groups or full body HIIT workouts and 1 day of rest. Exercises are done for each muscle group or as full body circuits for 30-45 minutes and include options like pull-ups, squats, and push-ups. Rest intervals of 2-3 minutes are recommended between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views1 page

    Daily Workout Chart

    Uploaded by

    Amal SM
    This weekly workout plan consists of 6 days of exercise split between different muscle groups or full body HIIT workouts and 1 day of rest. Exercises are done for each muscle group or as full body circuits for 30-45 minutes and include options like pull-ups, squats, and push-ups. Rest intervals of 2-3 minutes are recommended between sets.

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    © All Rights Reserved
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    DAY ROUTINE DURATION

    Back and Triceps


    Monday (e.g. pull-ups, barbell rows, tricep pushdowns) 30-45 minutes

    Full Body HIIT


    Tuesday (e.g. push-ups, DB swing, DB goblet squat) 30-45 minutes

    Chest and Biceps


    Wednesday (e.g. bench press, DB incline flys) 30-45 minutes

    Full Body HIIT


    Thursday (e.g. push-ups, DB swing, DB goblet squat) 30-45 minutes

    Legs and Shoulders


    Friday 30-45 minutes
    (e.g. front squats, DB walking lunges)

    Total Body Pyramid


    Saturday (e.g. burpees, lunge bicep curls) 30-45 minutes

    Sunday Full Body Rest and Recovery 30-45 minutes

    Follow a different set of workouts to avoid monotony.


    A 2-3 minute interval rest after every set.

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