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Weekly Gym Exercise Plan

The document outlines a weekly gym exercise plan focusing on two muscle groups per day. Each day includes specific exercises with recommended sets and repetitions for muscle building and hypertrophy. Day 7 is designated for rest or active recovery activities.

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rishijain0876
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2K views2 pages

Weekly Gym Exercise Plan

The document outlines a weekly gym exercise plan focusing on two muscle groups per day. Each day includes specific exercises with recommended sets and repetitions for muscle building and hypertrophy. Day 7 is designated for rest or active recovery activities.

Uploaded by

rishijain0876
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weekly Gym Exercise Plan (2 Muscles/Day)

Day 1 - Chest + Triceps

- Flat Barbell Bench Press - 4 sets x 6-10 reps


- Incline Dumbbell Press - 3 sets x 8-12 reps
- Chest Fly (Cable or Machine) - 3 sets x 12-15 reps
- Triceps Dips (Bodyweight or Assisted) - 3 sets x 8-10 reps
- Skull Crushers - 3 sets x 10-12 reps
- Triceps Pushdown - 3 sets x 12-15 reps

Day 2 - Back + Biceps

- Deadlifts - 4 sets x 5-8 reps


- Lat Pulldown / Pull-Ups - 3 sets x 8-12 reps
- Barbell Rows - 3 sets x 10 reps
- Barbell Bicep Curls - 3 sets x 8-10 reps
- Hammer Curls - 3 sets x 10-12 reps
- Preacher Curls / Concentration Curls - 3 sets x 12-15 reps

Day 3 - Legs + Abs

- Barbell Squats - 4 sets x 6-10 reps


- Leg Press - 3 sets x 10 reps
- Romanian Deadlifts - 3 sets x 8-12 reps
- Leg Curls - 3 sets x 12 reps
- Hanging Leg Raises - 3 sets x 15 reps
- Plank - 3 sets x 1 min hold

Day 4 - Shoulders + Traps

- Overhead Press (Barbell or Dumbbell) - 4 sets x 6-10 reps


- Lateral Raises - 3 sets x 12-15 reps
- Rear Delt Fly - 3 sets x 12-15 reps
- Upright Rows - 3 sets x 10-12 reps
- Barbell Shrugs - 4 sets x 15 reps

Day 5 - Chest + Biceps (Hypertrophy focus)


- Incline Bench Press - 3 sets x 10-12 reps
- Cable Chest Fly - 3 sets x 15 reps
- Push-Ups / Chest Machine Press - 3 sets x 15 reps
- EZ Bar Curls - 3 sets x 10-12 reps
- Cable Rope Curls - 3 sets x 12-15 reps
- Reverse Curls - 2 sets x 15 reps

Day 6 - Back + Triceps (Hypertrophy focus)

- Pull-Ups (Assisted if needed) - 3 sets to failure


- Seated Row Machine - 3 sets x 12-15 reps
- Face Pulls - 3 sets x 15 reps
- Overhead Triceps Extension (Cable or Dumbbell) - 3 sets x 12 reps
- Triceps Kickbacks - 3 sets x 15 reps
- Close-Grip Push-Ups - 3 sets to failure

Day 7 - Rest or Active Recovery

- Light cardio, stretching, yoga, or foam rolling

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