GYM Schedule

6-Day Workout Plan (Optimized)

🔹 Day 1 – Monday: Back + Biceps

• Lat Pulldown – 4 sets (8–12 reps)
• Barbell Row – 3 sets (8–10 reps)
• Seated Cable Row – 3 sets (10–12 reps)
• Face Pull (for rear delts/posture) – 3 sets
• Barbell Curl – 3 sets (10–12 reps)
• Hammer Curl – 3 sets

🔥 Finish:

• 10–15 min incline walk

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🔹 Day 2 – Tuesday: Chest + Triceps

• Bench Press – 4 sets (6–10 reps)
• Incline Dumbbell Press – 3 sets
• Chest Fly – 3 sets
• Dips / Push-ups – 2–3 sets
• Tricep Pushdown – 3 sets
• Overhead Tricep Extension – 3 sets

🔥 Finish:

• 10–15 min treadmill

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🔹 Day 3 – Wednesday: Legs + Abs (Heavy Day)

• Squats – 4 sets (6–10 reps)
• Leg Press – 3 sets
• Walking Lunges – 3 sets
• Leg Curl – 3 sets
• Calf Raises – 4 sets

Abs:

• Plank – 3 rounds
• Hanging / Lying Leg Raise – 3 sets

🔥 Finish:

• 10 min incline walk

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🔹 Day 4 – Thursday: Shoulders + Core

• Overhead Press – 4 sets
• Lateral Raise – 3 sets
• Rear Delt Fly – 3 sets
• Shrugs – 3 sets

Core:

• Russian Twists – 3 sets
• Bicycle Crunch – 3 sets

🔥 Cardio:

• 20 min cycling / treadmill

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🔹 Day 5 – Friday: Full Body + HIIT (Fat Burner)

• Deadlift – 4 sets (5–8 reps)
• Push-ups – 3 sets
• Pull-ups / Lat Pulldown – 3 sets
• Kettlebell Swings – 3 sets

🔥 HIIT:

• Burpees – 30 sec
• Mountain Climbers – 30 sec
• Rest – 30 sec
  👉 5–6 rounds

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🔹 Day 6 – Saturday: Active Recovery + Core + Mobility

Light Cardio:

• Walking / Cycling – 30–40 min

Core:

• Plank – 3 sets (45–60 sec)
• Bicycle Crunch – 3 sets
• Leg Raises – 3 sets
• Russian Twists – 3 sets

Mobility / Stretching:

• Hamstrings
• Hip Flexors
• Chest stretch
• Shoulder mobility
• Lower back (cat-cow)

👉 Optional: Yoga / foam rolling

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🔹 Day 7 – Sunday: Rest (Important)

• Full rest or light walk
• Focus on recovery, sleep, diet