| Day | Muscle Group | Exercise | Sets x Reps | Equipment | Tutorial | Icons |
|---|---|---|---|---|---|---|
| Day 1 | Chest & Triceps | Flat Bench Press | 4 x 10, 8, 8, 6 | Straight Rod, Bench | L1,L2 |  |
| Incline Bench Press | 3 x 10-12 | Straight Rod, Bench | L1,L2 |  | ||
| Dumbbell Flys | 3 x 12-15 | Weight Plates | L1,L2 |  | ||
| Skull Crushers | 3 x 10-12 | Curl Bar | L1,L2,L3 | | ||
| Overhead Tricep Extension | 3 x 12-15 | Straight Rod/Weight Plate | L1,L2 |  | ||
| Day 2 | Back & Biceps | Incline Bench Rows | 4 x 10-12 | Straight Rod, Bench | L1,L2 |  |
| Deadlifts | 4 x 10, 8, 8, 6 | Straight Rod | L1,L2 |  | ||
| Barbell Curls | 4 x 10, 8, 8, 6 | Curl Bar | L1,L2,L3 |  | ||
| Reverse Grip Rows | 3 x 12-15 | Straight Rod | L1,L2 |  | ||
| Concentration Curls (Seated) | 3 x 12-15 (per arm) | Weight Plates | L1,L2 |  | ||
| Day 3 | Rest/Active Recovery | Yoga, Light Cardio, or Stretching | 20-30 minutes | None | L1,L2 |  |
| Day 4 | Shoulders & Abs | Seated Overhead Press | 4 x 10, 8, 8, 6 | Straight Rod, Bench | L1,L3 |  |
| Side Lateral Raises | 3 x 12-15 | Weight Plates | L1,L2,L3 |  | ||
| Front Raises | 3 x 12-15 | Weight Plates | L1,L2 |  | ||
| Upright Rows | 3 x 10-12 | Straight Rod | L1,L2 |  | ||
| Decline Bench Sit-Ups | 3 x 15-20 | Bench | L1,L2,L3 |  | ||
| Russian Twists | 3 x 12-15 (per side) | Weight Plate | L1,L2,L3 |  | ||
| Day 5 | Legs | Bulgarian Split Squats | 3 x 10 (per leg) | Bench | L1,L2 |  |
| Goblet Squats | 3 x 12-15 | Weight Plate | L1,L2 |  | ||
| Deadlifts | 4 x 10, 8, 8, 6 | Straight Rod | L1,L2 | | ||
| Step-Ups | 3 x 12 (per leg) | Bench, Weight Plate (optional) | L1,L2 |  | ||
| Calf Raises | 3 x 15-20 | Weight Plates | L1,L2 |  | ||
| Day 6 | Full Body Circuit | Bench Press (Flat or Incline) | 3 rounds of 10 reps | Straight Rod, Bench | L1,L2 |  |
| Bent-Over Rows | 3 rounds of 10 reps | Straight Rod | L1,L2 |  | ||
| Step-Ups | 3 rounds of 12 reps/leg | Bench | L1,L2 | | ||
| Push-Ups | 3 rounds of 15 reps | None | L1,L2,L3 |  | ||
| Plank | 3 rounds of 60 seconds | None | L1,L2 |  | ||
| Day 7 | Rest/Active Recovery | Light Stretching or Walking | 20-30 minutes | None | L1,L2,L3 |  |
Discover more from Altgr Blog
Subscribe to get the latest posts sent to your email.
