A Perfect weekly workout plan for men

Weekly Workout Schedule

DayWorkout Focus
MondayUpper Body (Push)
TuesdayRest Day
WednesdayLower Body + Core
ThursdayRest Day
FridayUpper Body (Pull)
SaturdayFull Body + Cardio
SundayCardio + Flexibility
DayFocus
MondayUpper Body (Push)
TuesdayLower Body + Core
WednesdayCardio + Flexibility
ThursdayUpper Body (Pull)
FridayFull Body + Cardio
Saturday & SundayRest/Active Recovery

Monday: Upper Body (Push)

Goal: Build strength and muscle in the chest, shoulders, and triceps.

  • Barbell Bench Press - 4 sets of 8-10 reps
  • Incline Dumbbell Press - 3 sets of 10-12 reps
  • Overhead Shoulder Press (Barbell or Dumbbells) - 4 sets of 8-10 reps
  • Tricep Dips (using bench) - 3 sets of 12-15 reps
  • Lateral Raises (Dumbbells) - 3 sets of 12-15 reps
  • Plank - 3 sets of 30-45 seconds

Cardio: 15-20 minutes of light jogging or cycling.

Tuesday: Lower Body + Core

Goal: Strengthen legs, glutes, and core.

  • Barbell Squats - 4 sets of 8-10 reps
  • Deadlifts - 4 sets of 6-8 reps
  • Lunges (Dumbbells or Bodyweight) - 3 sets of 10-12 reps per leg
  • Leg Curls (using dumbbells) - 3 sets of 12-15 reps
  • Hanging Leg Raises (if possible) - 3 sets of 12-15 reps
  • Russian Twists (with dumbbell) - 3 sets of 15-20 reps per side

Cool Down: 5-10 minutes of stretching focusing on lower body.

Wednesday: Cardio + Flexibility

Goal: Improve heart health and flexibility.

  1. High-Intensity Interval Training (HIIT): 20-30 minutes alternating between 1 minute of sprinting and 2 minutes of walking/jogging.
  2. Flexibility Routine:
    • Hamstring Stretch
    • Quadriceps Stretch
    • Hip Flexor Stretch
    • Shoulder Stretch
    • Chest Opener

Checkout diet plan for vegetarian: Diet plan

Thursday: Upper Body (Pull)

Goal: Build strength and muscle in the back and biceps.

  • Inverted Rows - 3 sets of 10-12 reps
  • Bent-Over Rows (Dumbbells or Barbell) - 4 sets of 8-10 reps
  • Single-Arm Dumbbell Row - 3 sets of 10-12 reps per arm
  • Dumbbell Bicep Curls - 3 sets of 10-12 reps
  • Face Pulls (using resistance band or cable) - 3 sets of 12-15 reps
  • Plank with Shoulder Taps - 3 sets of 20 taps

Cool Down: 5-10 minutes of stretching focusing on upper body.

Friday: Full Body + Cardio

Goal: Enhance overall conditioning and muscle endurance.

  • Deadlifts (lighter weight, higher reps) - 4 sets of 10-12 reps
  • Dumbbell Bench Press - 3 sets of 12-15 reps
  • Goblet Squats (using dumbbell) - 3 sets of 12-15 reps
  • Dumbbell Shoulder Press - 3 sets of 12-15 reps
  • Mountain Climbers - 3 sets of 30 seconds
  • Burpees - 3 sets of 10-15 reps

Cardio: 20 minutes of moderate-intensity cardio (running, cycling, etc.)

Saturday & Sunday: Rest/Active Recovery

Goal: Allow your muscles to recover and prevent overtraining.

  • Optional Light Cardio: 20-30 minutes of walking, jogging, or cycling.
  • Mobility Work: Focus on dynamic stretches and mobility exercises like hip circles, arm swings, etc.
  • Yoga or Deep Stretching: 20-30 minutes to enhance flexibility and relaxation.

 

 

Additional Tips:

  • Nutrition: Ensure you’re consuming enough protein (1.6-2.2g per kg of body weight) to support muscle growth, along with a balanced diet rich in fruits, vegetables, and whole grains. 
  • Hydration: Drink plenty of water throughout the day, especially before and after workouts. 
  • Rest: Get 7-8 hours of sleep each night to support recovery and performance.

You have not logged in, please Login to comment.