Expertly designed weekly workout schedule integrates strength, endurance, flexibility, and mobility training to enhance every aspect of physical performance, ensuring balanced, sustainable progress and maximum results.

Day 1: Upper Body Day

Warm up with 5 mins on a rowing machine thoroughly. Then on each movement conduct a couple of warm up sets before moving to work sets.

POWER

Explosive Push-Ups.

3 sets of 5 reps. Drive the ground away as explosively as possible with each rep aim to push harder and faster.

Rest: 2 minutes between sets.

STRENGTH

Pin Bench Press.

4 sets of 6, 4, 2, 4. Perform inside a power rack for safety. Set the safety bars to just above the chest when the bar is fully lowered. Make sure to lower the bar slowly to the safety bars let it rest there for a count of 1 then explode to the top.

HYPERTROPHY

Pull ups.

5 sets of max reps.

If you can achieve more than 12 reps add a small amount of weight but keeps your reps to minimum of 8 reps.

Standing Barbell Shoulder Press.

4 sets of 12-15 reps.

If you can achieve more than 15 reps with the bar add a small amount of weight but keeps your reps to minimum of 12 reps.

FINISHER

Arm Blast.

Dumbell Curls. 10-12 reps.

Superset

Close-grip press downs. 15-20 reps.

1 minute rest repeat 3 times.

COOLDOWN

Mobility Stretching (5 minutes): Stretch your back, shoulders, chest, and arms.

Day 2: Running Conditioning Day

Warm up with 5 mins on a Treadmill. Start off extremely slow and build to a challenging pace.

Stamina (28 minutes)

  • Pace Runs (4 minutes): Run at a challenging pace, maintaining consistency of speed and stride.

  • Walk (4 minutes): Fully recover from each tempo run. Walk at a slow pace fully catch your breath and focus for the next paced run. This will seem too long initially but as the workout continues you will find it harder to recover fully if you push the 4 minutes on the run.

  • Repeat this cycle 4 times.

Ab Slash

Crunches 20 reps

Superset

Plank Hold 45 seconds

1 minute rest repeat 5 times.

Cool Down

  • Light Jog/Walk (3 minutes): Slow down, let your heart rate decrease.

  • Static Stretching (2 minutes): Stretch your hamstrings, quadriceps, calves, and hip flexors.

Day 3: Lower Body Day

Warm up with 5 mins on a CV machine thoroughly then on each movement before moving to work sets.

POWER

Box Jumps.

3 sets of 5 reps. Drive the ground away as powerfully with each rep aim to jump higher. Step down and reset between each jump.

Rest: 2 minutes between sets.

STRENGTH

Back Squat.

4 sets of 6, 4, 2, 4. Perform inside a power rack for safety. Set the safety bars to just below your full depth squat. Slowly descend into each rep then explode out of the bottom position. Take 2 breaths at the top between reps.

HYPERTROPHY

Alternate Dumbell Lunges.

5 sets of 12-15 reps.

If you can achieve more than 15 reps add a small amount of weight but keeps your reps to minimum of 12 reps.

Single Leg Romanian Deadlift.

4 sets of 12-15 reps.

If you can achieve more than 12 reps add a small amount of weight but keeps your reps to minimum of 8 reps.

FINISHER

Calf Assault.

Farmers Walk on tip toes. 20 steps each leg (carrying dumbells).

Superset

Single leg Calf Raise. 12 reps each leg (focus on the stretch at the bottom extremely slow movement). 

1 minute rest repeat 3 times.

COOLDOWN

Mobility Stretching (5 minutes): Stretch your hamstrings, quadriceps, calves, and hip flexors.

Day 4: Rest

Day 5: Upper Body Day

Warm up with 5 mins on a rowing machine thoroughly. Then on each movement conduct a couple of warm up sets before moving to work sets.

POWER

Explosive Pull-Ups.

3 sets of 5 reps. Pull-up explosively to the bar pulling as high as possible. Try to make your chest touch the bar if not higher.

Rest: 2 minutes between sets.

STRENGTH

Barbell Deadlift.

4 sets of 6, 4, 2, 4. Drive the bar up to your waist the lower slowly. Reset on the floor and count to 2 before performing the next rep. Take your time and work slowly on increasing the weight over weeks to your max sets.

HYPERTROPHY

Dips.

5 sets of max reps.

If you can achieve more than 12 reps add a small amount of weight but keeps your reps to minimum of 8 reps.

Bent Over Barbell Row.

4 sets of 8-12 reps.

If you can achieve more than 12 reps with the bar add a small amount of weight but keeps your reps to minimum of 8 reps.

FINISHER

Arm Blast.

Dumbell Hammer Curls. 10-12 reps.

Superset

Medicine Ball Press Ups. Max reps.

1 minute rest repeat 3 times.

COOLDOWN

Mobility Stretching (5 minutes): Stretch your back, shoulders, chest, and arms.

Day 6: Max Tabata 

Warm up with 5 mins on a CV machine.

Choose 4 different CV machines.

On each CV machine conduct:

20 seconds of Max Effort Work and 10 seconds of Rest. 

For 8 rounds (4 MINUTES)

Rest for 2 minutes between machines.

Ab Smash

Lying Leg Raises 20 reps

Superset

Sit-Up and Twist 20 reps

1 minute rest repeat 5 times.

Cool Down

  • Light Jog/Walk (3 minutes): Slow down, let your heart rate decrease.

  • Static Stretching (2 minutes): Stretch your hamstrings, quadriceps, calves, and hip flexors.

Day 7: Rest