🟥 Day 1 – Push (Chest, Shoulders, Triceps)
1. Bench Press – 4 sets × 10–8 reps
2. Incline Dumbbell Press – 4 sets × 8–10 reps
3. Dumbbell Lateral Raises – 4 sets × 12–15 reps
4. Overhead Press (Barbell or Dumbbell) – 3 sets × 8–10 reps
5. Cable Tricep Pushdowns – 3 sets × 10–12 reps
6. Skull Crushers or Overhead Tricep Extensions – 3 sets × 10–12 reps
🔥 Finisher: Push-up burnout set
🟦 Day 2 – Pull (Back, Biceps, Rear Delts)
1. Deadlifts – 4 sets × 4–6 reps
2. Pull-ups / Dumbbell Pullovers– 4 sets × 8–12 reps
3. Barbell Rows or Dumbbell Rows – 3 sets × 8–10 reps
4. Face Pulls – 3 sets × 12–15 reps
5. Barbell Curls – 3 sets × 10–12 reps
6. Concentration Curls or Hammer Curls – 3 sets × 10–12 reps
🔥 Finisher: 21s (bicep curls technique)
🟩 Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
1. Barbell Squats – 4 sets × 6–8 reps
2. Romanian Deadlifts (RDLs) – 4 sets × 8–10 reps
3. Walking Lunges – 3 sets × 20 steps total
5. Leg Extensions – 3 sets × 12–15 reps
6. Standing Calf Raises – 4 sets × 15–20 reps
🔥 Wrist Curls - Failure Reverse Curls - Failure Any Ab Workout - 3x12
🔁 Day 4 – Push (Variation Day)
1. Dumbbell Shoulder Press – 4 sets × 8–10 reps
2. Chest Flys – 4 sets × 12–15 reps
3. Arnold Press – 3 sets × 10–12 reps
4. Upright Rows or Machine Lateral Raises – 3 sets × 12–15 reps
5. Dips (Weighted or Bodyweight) – 3 sets × 8–10 reps
6. Tricep Kickbacks – 3 sets × 10–12 reps
🔥 Finisher: Shoulder burnout (side/front raise superset)
🔁 Day 5 – Pull (Variation Day)
1. Pendlay Rows or T-Bar Rows – 4 sets × 6–8 reps
2. Chin-ups – 3 sets × failure
3. Single-Arm Dumbbell Row – 3 sets × 10–12 reps
4. Reverse Pec Deck or Rear Delt Rows – 3 sets × 12–15 reps
5. Preacher Curls or Machine Curls – 3 sets × 10–12 reps
6. Zottman Curls or Rope Hammer Curls – 3 sets × 10–12 reps
🔥 Finisher: Dead hangs for grip
🔁 Day 6 – Legs (Glute & Hamstring Focus)
1. Hip Thrusts – 4 sets × 8–10 reps
2. Bulgarian Split Squats – 3 sets × 10 reps each leg
3. Hamstring Curls – 4 sets × 12–15 reps
5. Seated Calf Raises – 4 sets × 15–20 reps
🔥 Wrist Curls - Failure Reverse Curls - Failure Any Ab Workout - 3x12
🟨 Day 7 – Rest or Active Recovery
Options:
Light cardio (walk, bike)
Stretching
Foam rolling
Core work (planks, hanging leg raises)
✅ Guidelines Inspired by Trainer Winny’s Philosophy
Progressive Overload: Increase weights/reps weekly if possible
Focus on Form: Don’t sacrifice form for ego
Mind-Muscle Connection: Especially in isolation work
Recovery is Key: Sleep, eat enough protein, hydrate
Supplements (optional): Whey, creatine, multivitamins
