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Workout Schedule 2 PDF

This workout schedule outlines a 5-day strength training split with separate upper and lower body focus days. It includes exercises, sets, and reps for strength and hypertrophy workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays and Saturdays involve ab exercises and optional cardio. Sundays are designated as a rest day with light activity on weekends.

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Thrisha Varghese
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79 views3 pages

Workout Schedule 2 PDF

This workout schedule outlines a 5-day strength training split with separate upper and lower body focus days. It includes exercises, sets, and reps for strength and hypertrophy workouts on Mondays, Tuesdays, Thursdays and Fridays. Wednesdays and Saturdays involve ab exercises and optional cardio. Sundays are designated as a rest day with light activity on weekends.

Uploaded by

Thrisha Varghese
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout Schedule

• Monday - Upper (strength focused)


• Tuesday - Lower (strength focused)
• Wednesday – Abs/HIIT, Cardio (optional)
• Thursday - Upper (Hypertrophy focused)
• Friday – Lower (Hypertrophy focused)
• Saturday – Abs/cardio(optional)
• Sunday - Rest

Monday – Upper (Strength focused)

EXERCISE Sets Reps

1. Dumbbell Bench press 4 6-8


2. Lat pulldown 4 6-8
3. Dumbbell Row 4 6-8
4. Standing Overhead press 4 6-8
5. Chin-up 4 6-8
6. Plank 4 40sec

Cardio - 15 min on Cycle(optional)

Tuesday – Lower (Strength Focused)

EXERCISE Sets Reps

1. Barbell Squat 4 6-8


2. Deadlift 4 6-8
3. Reverse Lunges 4 6-8
4. Leg Curl 4 6-8
5. Leg Extension 4 6-8
Cardio - 15 mins of moderate intensity on Treadmill
Wednesday - Abs

EXERCISE Sets Reps

1. Plank 3 1min holds


2. Lying Floor Leg Raise 3 30
3. Crunches 3 30
4. Side Crunches 3 20 each side

Cardio - 30 min low intensity on treadmill

Thursday – Upper (Hypertrophy focused)

EXERCISE Sets Reps

1. Incline Dumbbell Bench Press 3 12


2. Seated Cable row 3 12
3. Seated Dumbbell Press 3 12
4. Lat Pulldown 3 12
5. Dumbbell Bicep Curl 2 12
6. Triceps Extension 2 12

Cardio - 15 min on Cycle (Optional)

Friday – Lower (Hypertrophy focused)

EXERCISE Sets Reps

1. Goblet Squat 3 12
2. Romanian Deadlift 3 12
2. Bulgarian split Squat 3 12(each)
3. Leg Curl 3 12
4. Leg Extension 3 12
Weekends:

Light activity – recovery walks and optional ab workout

Ab Workout (Optional)

EXERCISE Sets Reps

1. Plank 4 1min holds


2. Lying Floor Leg Raise 4 30
3. Crunches 4 30
4. Side Crunches 4 30 each side

CLIENT NAME- THRISHA

TRAINER-_FIT2FLY_21

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