Workout plans

1. Muscle Building (Hypertrophy)

Frequency: 4–5 days/week

Day 1 – Chest & Triceps

• Bench press: 4 × 8–10
• Incline dumbbell press: 3 × 10–12
• Chest flyes: 3 × 12–15
• Triceps pushdowns: 3 × 10–12
• Overhead triceps extension: 3 × 12

Day 2 – Back & Biceps

• Deadlift: 3 × 5–8
• Lat pulldown or pull-ups: 4 × 8–12
• Barbell row: 3 × 8–10
• Seated cable row: 3 × 10–12
• Barbell curls: 3 × 10–12
• Hammer curls: 3 × 12

Day 3 – Legs

• Squats: 4 × 8–10
• Leg press: 3 × 10–12
• Romanian deadlift: 3 × 10
• Leg curls: 3 × 12
• Calf raises: 4 × 15–20

Day 4 – Shoulders & Core

• Overhead press: 4 × 8–10
• Lateral raises: 3 × 12–15
• Rear delt flyes: 3 × 12–15
• Shrugs: 3 × 12
• Plank: 3 × 45–60 seconds
• Hanging leg raises: 3 × 12–15

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2. Fat Loss

Frequency: 5–6 days/week

• Strength training: 3–4 days (full body)
• Cardio: 20–40 minutes after workouts or on rest days
• HIIT: 1–2 sessions/week
• Aim for a calorie deficit while eating enough protein.

Example full-body workout:

• Squats: 3 × 10
• Push-ups: 3 × 12
• Dumbbell rows: 3 × 12
• Lunges: 3 × 10 each leg
• Shoulder press: 3 × 12
• Plank: 3 × 1 minute

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3. Strength Training

Frequency: 3–4 days/week

Focus on heavy compound lifts:

• Squat: 5 × 5
• Bench press: 5 × 5
• Deadlift: 3 × 5
• Overhead press: 5 × 5
• Barbell row: 5 × 5

Rest 2–4 minutes between heavy sets.

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Weekly Schedule Example

• Monday: Chest & Triceps
• Tuesday: Back & Biceps
• Wednesday: Rest or light cardio
• Thursday: Legs
• Friday: Shoulders & Core
• Saturday: Cardio or full-body workout
• Sunday: Rest

Nutrition

• Protein: 1.6–2.2 g per kg of body weight daily.
• Carbohydrates: Main energy source, especially around workouts.
• Healthy fats: 20–30% of total calories.
• Drink 2–3 liters of water daily.
• Sleep 7–9 hours every night.

Progressive Overload

• Increase the weight by 2.5–5% when you can complete all prescribed reps with good form.
• Alternatively, add 1–2 reps per set before increasing the weight.

If you tell me:

• your age
• height
• weight
• gender
• your goal (muscle gain, fat loss, strength, or fitness)
• your experience level (beginner/intermediate/advanced)
• whether you train at home or in a gym