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Day 1 – Chest + Abs
Workout 1: Flat Barbell Bench Press – 4 sets x 12 reps (final set drop set)
Workout 2: Incline Dumbbell Press – 4 sets x 10 reps
Workout 3: Cable Flyes – 4 sets x 15 reps
Workout 4: Machine Chest Press – 4 sets x 12 reps
Workout 5: Hanging Leg Raises – 3 sets x 20 reps
Workout 6: Plank to Pushup – 3 sets x 10 reps
Top Tip from Coach Prajval: "Get uncomfortable—drop sets are where growth lives. Finish strong."
Day 2 – Back + Calves
Workout 1: Wide-Grip Pulldown – 4 sets x 12 reps (final set drop set)
Workout 2: Seated Cable Row – 4 sets x 12 reps
Workout 3: Dumbbell Deadlifts – 4 sets x 10 reps
Workout 4: Straight Arm Pulldown – 4 sets x 15 reps
Workout 5: Standing Calf Raise – 4 sets x 20 reps
Workout 6: Seated Calf Raise – 4 sets x 20 reps
Top Tip from Coach Prajval: "Make every rep count. Control the eccentric, explode on the pull."
Day 3 – Legs
Workout 1: Barbell Back Squat – 4 sets x 12 reps (final set drop set)
Workout 2: Leg Press – 4 sets x 15 reps
Workout 3: Romanian Deadlift – 4 sets x 12 reps
Workout 4: Walking Lunges – 3 sets x 20 steps
Workout 5: Leg Extensions – 4 sets x 20 reps
Finisher: Bodyweight Squats – 3 sets x 25 reps
Top Tip from Coach Prajval: "Your legs are capable of more. Push through the burn and finish with intent."
Day 4 – Shoulders + Abs
Workout 1: Seated Dumbbell Press – 4 sets x 12 reps (final set drop set)
Workout 2: Lateral Raises – 4 sets x 15 reps
Workout 3: Reverse Pec Deck – 4 sets x 15 reps
Workout 4: Dumbbell Shrugs – 4 sets x 15 reps
Workout 5: Cable Crunch – 3 sets x 20 reps
Workout 6: Russian Twists – 3 sets x 20 reps
Top Tip from Coach Prajval: "Feel the burn in the delts—not your ego. Light weight, perfect form."
Day 5 – Arms
Workout 1 (Superset): Barbell Curl + Rope Pushdown – 4 sets x 12 reps each (final set drop set)
Workout 2 (Superset): Incline Dumbbell Curl + Overhead Cable Extension – 4 sets x 10 reps each
Workout 3 (Superset): Preacher Curl + Skullcrusher – 4 sets x 12 reps each
Top Tip from Coach Prajval: "The pump is a signal—but the real progress is in consistency and clean reps."
Day 6 – Active Recovery
- 30 min walk or cycle
- Hip and thoracic mobility flow (10–15 min)
- Optional: Stability core circuit – Deadbugs x 20, Bird-dogs x 20, Side Plank Rotations x 10 each side
Top Tip from Coach Prajval: "Mobility is your insurance policy for injury-free progress."
Day 7 – Rest
- Full rest or light yoga/breathwork
- Reflect and prep for Week 5
Top Tip from Coach Prajval: "Rest hard so you can train harder. Plan, prepare, and dominate next week."