Day 1 – Glutes & Hamstrings (Lower Body Focus)
● Glute Bridges (Barbell or Bodyweight) – 4x12
● Romanian Deadlifts (Dumbbell or Barbell) – 3x10
● Leg Curl Machine – 3x12
● Step-ups (Weighted optional) – 3x10 each leg
● Cable Kickbacks – 3x15
● Seated Abduction Machine – 3x20
Day 2 – Upper Body Push (Shoulders + Chest + Triceps)
● Dumbbell Shoulder Press – 3x10
● Lateral Raises – 4x15
● Cable Front Raises (light) – 3x12
● Chest Press Machine – 3x10
● Tricep Rope Pushdowns – 3x12
● Overhead Dumbbell Triceps Extensions – 2x12
Day 3 – Glutes & Quads (Lower Body Focus)
● Squats (Bodyweight or Barbell) – 4x10
● Walking Lunges (Dumbbells optional) – 3x12 each leg
● Leg Press (Feet low for quad focus) – 3x12
● Bulgarian Split Squats – 2x10 each leg
● Seated Leg Extension – 3x15
● Donkey Kicks (Bodyweight or ankle weights) – 3x15
Day 4 – Upper Body Pull (Back + Biceps + Posture Focus)
● Lat Pulldowns – 3x10
● Seated Row Machine – 3x12
● Face Pulls – 3x15
● Dumbbell Bicep Curls – 3x12
● Hammer Curls – 2x15
● Plank Hold – 2 rounds, 30 sec each
Day 5 – Glute Focus + Core (Burnout Day)
● Hip Thrusts (Barbell or Dumbbell) – 4x10
● Sumo Squats (Wide stance) – 3x12
● Cable Pull-throughs – 3x15
● Ab Wheel Rollouts or Crunches – 3x15
● Russian Twists – 3x20 (10 each side)
● Seated Abduction Machine (Burnout Set) – 3x25
Tips for Success:
● Warm-up before each session with 5–10 minutes of light cardio and dynamic
stretches.
● Cool down after workouts with static stretching to aid recovery.
● Rest for 30–60 seconds between sets, adjusting as needed based on fitness level.
● Progressively increase weights or reps over time to continue challenging the
muscles.
