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9-Week Workout Routine Plan

This document outlines a 9-week workout program divided into full body workouts for each day of the week. Each workout includes multiple sets of various exercises for different muscle groups, with the focus changing between chest/biceps, back/triceps, legs, and shoulders on a rotating basis. The program prescribes increasing sets and reps of weighted exercises over the 9 weeks to progressively challenge the body.

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John Doe
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© © All Rights Reserved
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542 views10 pages

9-Week Workout Routine Plan

This document outlines a 9-week workout program divided into full body workouts for each day of the week. Each workout includes multiple sets of various exercises for different muscle groups, with the focus changing between chest/biceps, back/triceps, legs, and shoulders on a rotating basis. The program prescribes increasing sets and reps of weighted exercises over the 9 weeks to progressively challenge the body.

Uploaded by

John Doe
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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WEEK 1

Day 1 Chest and


Biceps

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x
x

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x
x

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

x
x
x
x

x
x
x
x

Set 7
x
x
x
x
x

Set 5

Set 6

Set 7

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front


Raise

x
x

x
x

Barbell Bench Press


Incline Dumbell press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl

Day 2 Back and


Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns

Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises

Day 4 Shoulders

Bent-over Reverse Flys


(Rear Delts)
Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

WEEK 2
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x
x

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x
x

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

x
x
x
x

x
x
x
x

Set 7
x
x
x
x
x

Set 5
x

Set 6
x

Set 7
x

x
x
x

x
x
x
x

x
x
x
x

Flat Dumbell Press


Incline Barbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl

Day 2 Back and


Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers

Day 3 Legs
Squats
Leg Press
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises

Day 4 Shoulders
Military Barbell Press
Standing Side Lateral
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

Set 1

Set 2

Set 3

Set 4

WEEK 3
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x
x

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5
x
x
x
x

Set 6
x
x
x
x

Set 7
x
x
x
x

Set 5

Set 6

x
x
x
x

x
x
x
x

Set 7
x
x
x
x
x

Set 5
x

Set 6
x

Set 7
x

Military Dumbell Press

Standing Dumbell Front


Raise

x
x

x
x

Barbell Bench Press


Incline Dumbell Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl

Day 2 Back and


Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope Pushdowns

Day 3 Legs

Set 1

Set 2

Set 3

Set 4

Squats
Hack Squat
Standing Leg Curls
Leg Extension
Standing Calf Raises

Day 4 Shoulders
Bent Lateral Raises

Bent-over Reverse Flys


(Rear Delts)
Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

WEEK 4
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

x
x

x
x
x
x

x
x
x
x

Set 5

Set 6

Set 7

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front


Raise

Bent-over Reverse Flys


(Rear Delts)
Dumbell Shrugs

x
x

x
x

Barbell Bench Press


Incline Dumbell press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl

Day 2 Back and


Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns

Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises

Day 4 Shoulders

Set 1

Set 2

Set 3

Set 4

WEEK 5
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

x
x
x
x

x
x
x
x

x
x
x
x

Set 5

Military Barbell Press

Set 6
x

Set 7
x

Standing Side Lateral


Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

x
x
x
x

x
x
x
x

Flat Dumbell Press


Incline Barbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl

Day 2 Back and


Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers

Day 3 Legs
Squats
Leg Press
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises

Day 4 Shoulders

Set 1

Set 2

Set 3

Set 4

WEEK 6
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x

Set 7
x
x
x
x

Set 5

Set 6

Set 7

x
x
x
x

x
x
x
x

x
x
x
x

Set 5

Set 6
x

Set 7
x

Military Dumbell Press

Standing Dumbell Front


Raise

Bent-over Reverse Flys


(Rear Delts)
Dumbell Shrugs

x
x

x
x

Barbell Bench Press


Incline Dumbell Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl

Day 2 Back and


Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope Pushdowns

Day 3 Legs

Set 1

Set 2

Set 3

Set 4

Squats
Hack Squat
Standing Leg Curls
Leg Extension
Standing Calf Raises

Day 4 Shoulders
Bent Lateral Raises

Set 1

Set 2

Set 3

Set 4

WEEK 7
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6
x
x
x
x
x

Set 7
x
x
x
x
x

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

x
x
x

x
x
x
x

x
x
x
x

Set 5

Set 6

Set 7

Military Dumbell Press

Seated Side Lateral Raises

Standing Dumbell Front


Raise

Bent-over Reverse Flys


(Rear Delts)
Dumbell Shrugs

x
x

x
x

Barbell Bench Press


Incline Dumbell press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl

Day 2 Back and


Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns

Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises

Day 4 Shoulders

Set 1

Set 2

Set 3

Set 4

WEEK 8
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Flat Dumbell Press


Incline Barbell Press
Pec Deck
Hammer Curl
Preacher Curl

Day 2 Back and


Triceps

Set 1

Set 2

Set 3

Set 4

Seated Row
Lat Pulldown
Lying T-bar Row
Tricep Pushdowns
Rope Pushdowns

Day 3 Legs

Set 1

Set 2

Set 3

Set 4

Squats
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises
Leg Press

Day 4 Shoulders
Standing Side Lateral
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Machine Shoulder Press

Set 1

Set 2

Set 3

Set 4

Set 5
x
x

Set 6
x
x

Set 7
x
x

Set 5
x
x

Set 6
x
x

Set 7
x
x

Set 5

Set 6

x
x
x

x
x
x

Set 7
x
x
x
x

Set 5

Set 6

Set 7

x
x
x
x

x
x
x
x

x
x
x
x

WEEK 9
Day 1 Chest and
Biceps

Set 1

Set 2

Set 3

Set 4

Barbell Bench Press


Incline Dumbell Press
Pec Deck
Seated Dumbell Curl
Straight-bar cable curl

Day 2 Back and


Triceps

Set 1

Set 2

Set 3

Set 4

Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers

Set 5
x
x

Set 6
x
x

Set 7
x
x

Set 5
x
x

Set 6
x
x

Set 7
x
x

Set 5

Set 6

x
x
x

x
x
x

Set 7
x
x
x
x

Set 5
x

Set 6
x

Set 7
x

x
x

x
x

Tricep Rope Pushdowns

Day 3 Legs

Set 1

Set 2

Set 3

Set 4

Squats
Standing Leg Curls
Leg Extension
Standing Calf Raises
Hack Squat

Day 4 Shoulders
Bent Lateral Raises
Standing Dumbell Front
Raise
Bent-over Reverse Flys
(Rear Delts)
Dumbell Shrugs
Machine Shoulder Press

Set 1

Set 2

Set 3

Set 4

x
x

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