Step 1 — Weekly split (example 5–6 days)
Monday — Chest
Tuesday — Back
Wednesday — Legs
Thursday — Shoulders
Friday — Arms (Biceps + Triceps)
Saturday — Optional: Abs / Light cardio / Weak point training
Sunday — Rest
Step 2 — Warm-up & mobility (before each session)
5–10 min cardio (treadmill/rowing)
Dynamic stretches for target muscle
2 light warm-up sets for first compound exercise
Step 3 — Sample workouts (exercises, sets, reps)
Chest (example):
1. Barbell Bench Press — 4 sets × 6–8 reps
2. Incline Dumbbell Press — 3 sets × 8–10 reps
3. Dumbbell Flyes / Cable Fly — 3 sets × 10–12 reps
4. Push-ups (to failure) — 2 sets
Back (example):
1. Deadlift or Rack Pull — 3 sets × 5–6 reps
2. Bent-over Barbell Row — 4 sets × 6–8 reps
3. Lat Pull-down / Pull-ups — 3 sets × 8–10 reps
4. Seated Cable Row — 3 sets × 10–12 reps
Legs (example):
1. Squat — 4 sets × 6–8 reps
2. Leg Press — 3 sets × 8–10 reps
3. Romanian Deadlift — 3 sets × 8–10 reps
4. Leg Curl / Leg Extension — 3 sets × 10–12 reps
5. Calf Raises — 4 sets × 12–15 reps
Shoulders (example):
1. Overhead Press — 4 sets × 6–8 reps
2. Lateral Raises — 3 sets × 10–12 rep
3. Rear Delt Flyes — 3 sets × 12–15 reps
4. Shrugs — 3 sets × 10–12 reps
Arms (example):
1. Barbell Curls — 4 sets × 6–8 reps
2. Dumbbell Alternate Curls — 3 sets × 8–10 reps
3. Tricep Dips / Close-grip Bench — 4 sets × 6–8 reps
4. Tricep Rope Pushdown — 3 sets × 10–12 reps
Step 4 — Progression & overload
Increase weight when you can complete top reps with good form.
Track workouts in a notebook/app.
Change accessory exercises every 6–8 weeks to avoid plateaus.
Step 5 — Recovery & sleep
Aim 7–9 hours sleep.
Active recovery (light stroll, stretching) on rest days.