Yeah buddy

Workout Plan Template

Mon - Full-Body A (Push-bias) (Strength)

Notes: Chest / Shoulders priority

  • Flat barbell bench-press: 4 × 5-6 2 RIR on last set
  • Incline dumbbell bench: 3 × 8
  • Standing overhead press: 3 × 6
  • Cable or DB lateral raise: 2 × 12-15
  • One-arm dumbbell row: 3 × 8/side
  • Goblet squat (maintenance): 2 × 10 Light—just keep pattern fresh
  • Plank: 2 × 60 s
Tue - Cardio 1 (LISS) (Cardio)

Notes: ≤ 130 bpm / Hit 8-10 k steps

  • Brisk walk or incline treadmill: 40-45 min
Wed - Full-Body B (Pull-bias) (Strength)

Notes: Back / Arms priority

  • Weighted or assisted pull-ups: 4 × AMRAP (1-2 RIR)
  • Barbell bent-over row: 3 × 6-8
  • Romanian deadlift (light): 2 × 8 Hamstrings/glutes maintenance
  • Seated DB shoulder press: 3 × 8
  • EZ-bar biceps curl: 3 × 10 Superset curls + pushdowns
  • Rope triceps push-down: 3 × 12
Thu - Cardio 2 (Optional HIIT) (Cardio)

Notes: Skip if recovery lags

  • Rower HIIT or LISS Bike: 8-10 × 30s/90s or 25-min
Fri - Full-Body C (Mixed) (Strength)

Notes: Shoulders + chest finish

  • Incline barbell press: 4 × 6
  • Landmine or Arnold shoulder press: 3 × 8
  • Lat-pull-down (wide neutral): 3 × 8-10
  • Cable face pull: 2 × 12-15
  • Leg extension + curl superset: 2 × 12 each Light, just a pump
  • Hanging leg raise: 2 × 10-12
Sat - Cardio 3 (LISS) (Cardio)

Notes: Keep HR ≤ 130 bpm

  • Elliptical or easy bike: 30-35 min
Sun - Rest / Mobility (Rest/Mobility)

Notes: Easy 20-min walk optional

  • Foam roll & stretch: 15-20 min

Meal Plan Template