Training Plan
2024
July • August • September
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Exercise - 5 |
Exercise - 6 |
Legs |
SSB squat |
leg press |
lunge / rvs lunge |
Hatfield squat |
|
|
Hinge |
back extension |
|
|
|
|
|
Push |
BB bench press |
DB bench press |
BB OHP |
DB OHP / single |
shoulder press |
|
Pull |
DB row |
pullups / chinups |
lat pulldown |
machine row |
|
|
Misc |
tri pushdown |
str arm pulldown |
farmer’s walk |
cable cross-over |
BB curl reverse |
upright row |
Cardio |
run |
elliptical |
ab wheel |
|
|
|
April • May • June
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Exercise - 5 |
Legs |
SSB squat |
leg press |
lunge / rvs lunge |
|
|
Hinge |
back extension |
|
|
|
|
Push |
BB bench press |
DB bench press |
BB OHP |
DB OHP / single |
shoulder press |
Pull |
DB row |
pullups / chinups |
lat pulldown |
machine row |
|
Misc |
tri pushdown |
str arm pulldown |
farmer’s walk |
ab wheel |
cable cross-over |
Cardio |
run |
elliptical |
|
|
|
January • February • March
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Exercise - 5 |
Legs |
SSB squat |
leg press |
lunge / rvs lunge |
|
|
Hinge |
back extension |
|
|
|
|
Push |
BB bench press |
DB bench press |
BB OHP |
DB OHP / single |
shoulder press |
Pull |
BB row |
DB row |
pullups / chinups |
lat pulldown |
|
Misc |
tri pushdown |
lat raise |
farmer’s walk |
ab wheel |
cable cross-over |
Cardio |
run |
elliptical |
|
|
|
2023
October • November • December
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Legs |
SSB squat |
leg press |
lunge / rvs lunge |
|
Hinge |
back extension |
|
|
|
Push |
BB bench press |
DB bench press |
BB OHP |
DB OHP / single |
Pull |
BB row |
DB row |
pullups / chinups |
lat pulldown |
Misc |
tri pushdown |
elliptical |
|
|
April
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Legs |
SSB squat |
leg press |
lunge / rvs lunge |
|
Hinge |
deadlift |
RDL |
back extension |
|
Push |
BB OHP |
DB OHP / seated |
DB OHP single |
pushups |
Pull |
pullups / chinups |
lat pulldown |
DB row |
upright row |
Misc |
cable pullover |
BB curl rvs grip |
tri pushdown |
lat raise |
January • February • March
| Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Lower |
SSB squat |
leg press |
back extension |
lunge / rvs lunge |
Push |
BB OHP |
DB OHP / seated |
DB OHP single |
pushups |
Pull |
pullups / chinups |
lat pulldown |
DB row |
machine row |
Misc |
skull crushers |
BB curl rvs grip |
tri push / extn |
face pulls / lat raise |
2022
July
Week-1
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
| Monday |
Lower |
leg press |
back extension |
DB lunge |
|
| Tuesday |
Upper |
bench press |
DB OH press |
pullups-wtd |
|
| Wednesday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
face pulls |
| Thursday |
Lower |
leg press |
back extension |
DB lunge - rvs |
|
| Friday |
Upper |
BB OH press |
bench press |
chinups-wtd |
|
| Saturday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
lat raise |
| Sunday |
Lower |
SSB squat |
|
|
|
Week-2
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
| Monday |
Upper |
bench press |
DB OH press |
pullups-wtd |
|
| Tuesday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
face pulls |
| Wednesday |
Lower |
leg press |
back extension |
DB lunge |
|
| Thursday |
Upper |
BB OH press |
bench press |
chinups-wtd |
|
| Friday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
lat raise |
| Saturday |
Lower |
SSB squat |
|
|
|
| Sunday |
Upper |
bench press |
DB OH press |
chinups-wtd |
|
Week-3
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
| Monday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
face pulls |
| Tuesday |
Lower |
leg press |
back extension |
DB lunge - rvs |
|
| Wednesday |
Upper |
BB OH press |
bench press |
pullups-wtd |
|
| Thursday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
face pulls |
| Friday |
Lower |
SSB squat |
|
|
|
| Saturday |
Upper |
bench press |
DB OH press |
chinups-wtd |
|
| Sunday |
Flex |
skull crushers |
BB curl-rvs |
tri push/extn |
lat raise |
April/May/June
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
| Monday |
Lower-1 |
leg press |
back extension |
DB lunge |
| Tuesday |
Upper-1 |
DB OH press |
pullups-wtd |
tri push/extn |
| Wednesday |
Lower-2 |
leg press |
back extension |
DB lunge - rvs |
| Thursday |
Flex |
skull crushers |
BB curl-rvs |
face pulls |
| Friday |
Upper-2 |
BB OH press |
chinups-wtd |
|
| Saturday |
Lower-3 |
SSB squat |
|
|
| Sunday |
Flex |
skull crushers |
BB curl-rvs |
lat raise |
Weekly number of sets per muscle group:
- Legs = 17 - leg press(4), DB lunge(3), SSB squat(10)
- Back = 14 - back extn(4), SSB squat(10)
- Push = 36 - bench press(8), DB/BB OH press(8), skull crushers(8), tri push/extn(8), lat raise(4)
- Pull = 20 - pullups(4), chinups(4), BB curl-rvs(8), face pulls(4)
2021
July
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Exercise - 5 |
Exercise - 6 |
| Monday |
Session-1 |
back squat - M |
RDL |
front rack lunge |
plank - W |
OH press |
OH shrug |
| Tuesday |
Cardio-1 |
run - sprints |
|
|
|
|
|
| Wednesday |
Session-2 |
deadlift - M |
goblet squat |
chin-up - V |
DB bench press |
rear delt fly |
Lu raise |
| Thursday |
Cardio-2 |
run - hills |
|
|
|
|
|
| Friday |
Session-3 |
back squat - V |
hip thrust |
good morning |
suitcase hold |
DB OH press |
rear delt iso hold |
| Saturday |
Cardio-3 |
swim |
|
|
|
|
|
| Sunday |
Rest |
|
|
|
|
|
|
M - Main: standard movement, heavier
V - Variation: different movement, lighter, volume/technique/speed/paused
W - Weighted
June
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
Exercise - 5 |
Exercise - 6 |
| Sunday |
Rest |
|
|
|
|
|
|
| Saturday |
Cardio-2 |
run - hills |
|
|
|
|
|
| Friday |
Upper-2 |
OH press - M |
Larsen press |
chinup - W |
lying tri ext |
inverted row |
Lu raise |
| Thursday |
Lower-2 |
deadlift |
back squat - V |
hip thrust |
side plank |
|
|
| Wednesday |
Cardio-1 |
run - sprints |
|
|
|
|
|
| Tuesday |
Upper-1 |
bench press |
OH press - V |
BB row |
pushup |
pullup |
rear delt fly |
| Monday |
Lower-1 |
back squat - M |
RDL |
reverse lunge |
plank |
|
|
M - Main: standard movement, heavier
V - Variation: different movement, lighter, volume/technique/speed/paused
W - Weighted
April/May
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
| Monday |
Pull - 1 |
pullups - W |
chinups - W |
BB row - V |
BB curl - rvs |
| Tuesday |
Push - 1 |
bench press - M |
bench dip - W |
DB fly |
lat/front raise |
| Wednesday |
Legs - 1 |
squat - M |
RDL |
good morning |
BB lunge |
| Thursday |
Pull - 2 |
BB row - M |
BB curl |
pullups |
chinups |
| Friday |
Push - 2 |
OH press |
bench press - V |
skull crushers |
cross body raise |
| Saturday |
Legs - 2 |
deadlift - M |
squat - V* |
BSS |
|
| Sunday |
Cardio |
run or swim |
|
|
|
M - Main: standard movement, heavy, 2-12 reps
V - Variation: different movements, lighter, volume/technique/speed/paused
W - Weighted
* - alternate weekly between front squat and paused back squat
January/February/March
| Day |
Movement |
Exercise - 1 |
Exercise - 2 |
Exercise - 3 |
Exercise - 4 |
| Monday |
Pull - 1 |
pullups - W |
chinups - W |
BB row |
BB curl - rvs |
| Tuesday |
Push - 1 |
bench press - M |
bench dip - W |
DB fly |
lat/front raise |
| Wednesday |
Legs - 1 |
squat - M |
RDL |
good morning |
DB lunge |
| Thursday |
Pull - 2 |
BB row - M |
BB curl |
pullups |
chinups |
| Friday |
Push - 2 |
OH press/push press* |
bench press - V |
skull crushers |
cross body raise |
| Saturday |
Legs - 2 |
deadlift - M |
squat - V** |
BSS |
|
| Sunday |
Cardio |
run - sprints/hills*** |
|
|
|
M - Main: standard movement, heavy, 2-12 reps
V - Variation: different movements, lighter, volume/technique/speed/paused
W - Weighted
* - alternate weekly between OH press and push press
** - alternate weekly between front squat and paused back squat
*** - alternate weekly between sprints and hills