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Day 1 – Chest + Abs
Superset 1: Incline Dumbbell Press + Cable Flyes – 4 sets x 12 reps each
Workout 3: Flat Barbell Bench Press – 3 sets x 10 reps + 1 rest-pause set
Workout 4: Machine Chest Press – 3 sets x 12 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: "Squeeze every rep—don’t bounce. Your upper chest will only grow if you slow it down."
Day 2 – Back + Calves
Superset 1: Wide-Grip Pulldown + Dumbbell Rows – 4 sets x 12 reps each
Workout 3: Seated Cable Row – 3 sets x 12 reps + 1 rest-pause set
Workout 4: Straight Arm Pulldown – 3 sets x 15 reps
Workout 5: Standing Calf Raise – 4 sets x 20 reps
Workout 6: Seated Calf Raise – 3 sets x 20 reps
Top Tip from Coach Prajval: "Keep your spine neutral—pull through the lats, not the traps."
Day 3 – Legs
Superset 1: Barbell Squat + Walking Lunges – 4 sets x 10 reps + 20 steps
Workout 3: Leg Press – 4 sets x 15 reps
Workout 4: Romanian Deadlift – 3 sets x 10 reps + 1 rest-pause set
Workout 5: Leg Extensions – 3 sets x 20 reps
Top Tip from Coach Prajval: "Push through your heels. Every step on lunges is a rep that shapes your glutes."
Day 4 – Shoulders + Abs
Superset 1: Seated DB Press + Lateral Raises – 4 sets x 12 reps each
Workout 3: Reverse Pec Deck – 4 sets x 15 reps
Workout 4: Barbell Shrugs – 4 sets x 15 reps + 1 rest-pause set
Workout 5: Hanging Leg Raises – 3 sets x 15 reps
Workout 6: Cable Oblique Crunch – 3 sets x 15 reps each side
Top Tip from Coach Prajval: "To get those cannonball shoulders, train with strict tempo—no swinging."
Day 5 – Arms
Superset 1: Barbell Curl + Rope Pushdown – 4 sets x 12 reps each
Superset 2: Hammer Curl + Overhead Cable Extension – 3 sets x 10 reps each
Superset 3: Preacher Curl + Skullcrusher – 3 sets x 12 reps each + final set rest-pause on both
Top Tip from Coach Prajval: "Chase the pump, but never sacrifice form. Keep your arms locked in."
Day 6 – Active Recovery
- 30 min walk or steady cycling
- Foam rolling focus: quads, glutes, lats
- Core: Deadbugs x 15, Planks x 60 sec, Side Planks x 30 sec each side
Top Tip from Coach Prajval: "Recover smart. Your joints and nervous system need love too."
Day 7 – Rest
- Complete rest or meditation/stretching session
- Hydrate well and aim for 8+ hrs sleep
Top Tip from Coach Prajval: "Muscle grows in silence—let your body bounce back stronger."