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Day 1 – Chest + Abs
Workout 1: Flat Barbell Bench Press – 4 sets x 12 reps
Workout 2: Incline Dumbbell Press – 4 sets x 10 reps
Workout 3: Machine Chest Press – 4 sets x 12 reps
Workout 4: Dumbbell Flyes – 3 sets x 15 reps
Workout 5: Cable Crunch – 3 sets x 20 reps
Workout 6: Plank with Reach – 3 sets x 10 reaches each side
Top Tip from Coach Prajval: "Control every rep. A 2-1-2 tempo forces your muscles to grow. Quality > Quantity."
Day 2 – Back + Calves
Workout 1: Wide-Grip Lat Pulldown – 4 sets x 12 reps
Workout 2: Seated Cable Row – 4 sets x 10 reps
Workout 3: Dumbbell Deadlifts – 3 sets x 10 reps
Workout 4: Straight Arm Pulldown – 3 sets x 15 reps
Workout 5: Standing Calf Raise – 4 sets x 15 reps
Workout 6: Seated Calf Raise – 4 sets x 20 reps
Top Tip from Coach Prajval: "Squeeze your back like you're holding a pencil between your shoulder blades."
Day 3 – Legs
Workout 1: Barbell Back Squat – 4 sets x 10 reps
Workout 2: Leg Press – 4 sets x 12 reps
Workout 3: Romanian Deadlift – 4 sets x 10 reps
Workout 4: Walking Lunges – 3 sets x 16 steps
Workout 5: Leg Extensions – 3 sets x 15 reps
Top Tip from Coach Prajval: "Add a 2-second pause at the bottom of squats—this builds real strength."
Day 4 – Shoulders + Abs
Workout 1: Overhead Dumbbell Press – 4 sets x 10 reps
Workout 2: Lateral Raises – 4 sets x 12 reps
Workout 3: Reverse Pec Deck – 4 sets x 15 reps
Workout 4: Dumbbell Shrugs – 3 sets x 15 reps
Workout 5: Cable Crunch – 3 sets x 20 reps
Workout 6: Decline Sit-Ups – 3 sets x 15 reps
Top Tip from Coach Prajval: "Slight bend in the elbow on raises keeps tension on your delts, not
Day 5 – Arms
Workout 1 (Superset): Barbell Curl + Triceps Pushdown – 4 sets x 12 reps each
Workout 2 (Superset): Hammer Curl + Overhead DB Extension – 3 sets x 10 reps each
Workout 3 (Superset): Incline DB Curl + Rope Pushdown – 3 sets x 12 reps each
Top Tip from Coach Prajval: "Slow down the negative (eccentric) phase—this builds serious arm thickness."
Day 6 – Active Recovery
- 25 min walk or cycling
- Stretch hips, hamstrings, shoulders (10 min mobility flow)
- Optional: Abs finisher – Plank × 60 sec, Leg Raises × 15, Deadbugs × 15 each side
Top Tip from Coach Prajval: "Your body doesn’t grow if it’s inflamed. Mobility = long-term strength."
Day 7 – Rest
- Full rest
- Optional: light walk or yoga
- Focus on hydration and nutrition
Top Tip from Coach Prajval: "Every recovery day is a growth multiplier—don’t cheat it."