A Perfect weekly workout plan for men
Weekly Workout Schedule
| Day | Workout Focus |
|---|---|
| Monday | Upper Body (Push) |
| Tuesday | Rest Day |
| Wednesday | Lower Body + Core |
| Thursday | Rest Day |
| Friday | Upper Body (Pull) |
| Saturday | Full Body + Cardio |
| Sunday | Cardio + Flexibility |
| Day | Focus |
|---|---|
| Monday | Upper Body (Push) |
| Tuesday | Lower Body + Core |
| Wednesday | Cardio + Flexibility |
| Thursday | Upper Body (Pull) |
| Friday | Full Body + Cardio |
| Saturday & Sunday | Rest/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.
- High-Intensity Interval Training (HIIT): 20-30 minutes alternating between 1 minute of sprinting and 2 minutes of walking/jogging.
- 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.
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