This workout plan is perfect for those looking to strengthen their entire body while focusing on individual muscle groups. Divided into three days, it allows for effective recovery and maximum muscle engagement during each session.
Day 1: Chest and Back
On the first day, we focus on strengthening the chest and back, two major muscle groups that complement each other well.
- Bench Press (barbell): 4 sets x 8–12 reps
- Incline Bench Press: 3 sets x 8–12 reps
- Pull-ups: 4 sets x 8–10 reps (use a band or assisted machine if needed)
- Deadlift: 4 sets x 6–8 reps
- Seated Cable Rows: 3 sets x 10–12 reps
- Pec Deck (machine flys): 3 sets x 12–15 reps
Day 2: Arms and Abs
Focus on biceps, triceps, and abdominal muscles to build strong arms and a solid core.
- Barbell Bicep Curls: 4 sets x 8–12 reps
- Hammer Curls: 3 sets x 10–12 reps
- Tricep Dips: 4 sets x 8–12 reps
- Skull Crushers (tricep extensions): 3 sets x 10–12 reps
- Plank: 4 sets x 30–60 seconds
- Crunches: 3 sets x 15–20 reps
Day 3: Legs
The final day targets the lower body, focusing on quads, hamstrings, and glutes.
- Squats (barbell): 4 sets x 8–12 reps
- Leg Press: 3 sets x 10–12 reps
- Lunges: 3 sets x 12 reps per leg
- Romanian Deadlift: 4 sets x 8–10 reps
- Calf Raises: 4 sets x 15–20 reps
- Leg Curl: 3 sets x 10–12 reps
Recommendations
Don’t forget to warm up properly before each workout and stretch afterward. Pay attention to your form in every exercise to avoid injuries. Recovery is essential—allow at least 48 hours of rest between sessions.
If you need help with technique or want to customize the plan to your needs, feel free to reach out. Together, we can achieve your fitness goals!