Workout Plans & Exercises

Structured training programs for muscle building, strength gains, and overall fitness. Includes beginner and advanced routines.

Training Splits

Split	Frequency	Best For
Push/Pull/Legs	6 days/week	Intermediate/Advanced
Upper/Lower	4 days/week	Beginner/Intermediate
Full Body	3 days/week	Beginner
Bro Split	5 days/week	Advanced (bodybuilding)

Push/Pull/Legs Routine

Push Day (Chest, Shoulders, Triceps)

1. Barbell Bench Press 4x6-8
2. Incline Dumbbell Press 4x8-10
3. Overhead Press 3x8-10
4. Lateral Raises 3x12-15
5. Tricep Dips 3x10-12
6. Tricep Pushdowns 3x12-15

Pull Day (Back, Biceps, Rear Delts)

1. Deadlifts 4x5-6
2. Pull-ups/Lat Pulldowns 4x8-10
3. Barbell Rows 4x8-10
4. Face Pulls 3x12-15
5. Barbell Curls 3x10-12
6. Hammer Curls 3x12-15

Legs Day (Quads, Hamstrings, Glutes, Calves)

1. Squats 4x6-8
2. Romanian Deadlifts 4x8-10
3. Leg Press 3x10-12
4. Leg Curls 3x12-15
5. Calf Raises 4x15-20
6. Plank 3x60s

FST-7 System (Fred Giorgio Training)

7 sets of 7 reps with 30-45s rest for isolation exercises.

Apply to last exercise of each muscle group:

1. Chest: Cable Flyes 7x7
2. Back: Cable Rows 7x7
3. Shoulders: Lateral Raises 7x7
4. Arms: Cable Curls/Pushdowns 7x7
5. Legs: Leg Extensions 7x7

Beginner Routine (Full Body 3x/week)

Day 1, 3, 5:

• Squats 3x10
• Bench Press 3x10
• Bent-Over Rows 3x10
• Overhead Press 3x10
• Plank 3x30s

Exercise Form Tips

Exercise	Key Cue
Squat	Knees out, chest up, break at hips first
Bench	Retract scapula, feet planted, bar to mid-chest
Deadlift	Neutral spine, bar close to body, drive through heels
Pull-up	Full range of motion, no kipping
Overhead Press	Core tight, don't lean back excessively

Progressive Overload

• Week 1: 60kg x 8 reps
• Week 2: 62.5kg x 8 reps
• Week 3: 65kg x 8 reps
• Week 4: Deload (50kg x 8 reps)
• Week 5: 67.5kg x 8 reps

Rest & Recovery

• Sleep: 7-9 hours nightly
• Protein: 1.6-2.2g per kg bodyweight
• Rest Between Sets: 2-3min (compound), 1-2min (isolation)
• Deload: Every 4-6 weeks (reduce weight/volume by 50%)

Home Workout (No Equipment)

• Push-ups 4x15-20
• Squats 4x20-25
• Lunges 3x12 each leg
• Plank 3x60s
• Burpees 3x10
• Mountain Climbers 3x30s

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Rule: Consistency beats intensity. Train hard but recover harder. Track your lifts and aim to improve weekly.