Day 1 – Chest (Push Focus)
Goal: Build upper, middle, and lower chest with progressive overload.
• Standard Push-Ups – 4×15–20
• Incline Push-Ups (feet elevated) – 4×10–15
• Wide Push-Ups – 3×12
• Archer Push-Ups – 3×6 each side
• Dips (using a bench/chair) – 3×8–12
• Slow Negative Push-Ups – 2×10 (3 sec down)
Tip: Focus on squeezing your chest at the top of each push.
Day 2 – Back (Pull Focus)
Goal: Build lats, rhomboids, and rear delts with bodyweight variations.
• Australian Rows (under table or low bar) – 4×10–15
• Towel Rows (grip-focused) – 3×12
• Negative Chin-Ups (use doorway bar or sturdy surface) – 3×5
• Superman Holds – 3×30s
• Doorframe Isometric Pulls – 3×20s
• Backpack Bent-Over Rows (if needed) – 3×10
Tip: Squeeze shoulder blades at the top of every row.
Day 3 – Legs
Goal: Build quads, hamstrings, glutes, and calves using high tension and volume.
• Bodyweight Squats – 4×25
• Bulgarian Split Squats – 3×10 each leg
• Wall Sit – 3×45–60s
• Glute Bridges – 3×15
• Jump Squats – 3×10
• Calf Raises – 4×20–30
• Optional: Step-Ups (on stairs) – 3×10 each leg
Tip: Slow tempo on the way down for more tension.
Day 4 – Shoulders & Traps
Goal: Build delts and upper traps with bodyweight vertical pushing and holds.
• Pike Push-Ups – 4×8–12
• Wall Handstand Hold – 3×20–30s
• Elevated Pike Push-Ups – 3×6–10
• Arm Circles (small/large) – 3×30s each
• Backpack Shrugs (traps) – 3×20
• Wall Walks or Incline Shoulder Taps – 3×5
Tip: Keep elbows tucked in and push with your shoulders, not chest.
Day 5 – Arms + Core
Goal: Blast biceps, triceps, and all major core groups.
Arms:
• Triceps Dips (on bench) – 4×10
• Diamond Push-Ups – 3×12
• Backpack Bicep Curls – 3×15
• Negative Chin-Ups (biceps emphasis) – 3×5
• Towel Isometric Curls (towel under foot) – 3×15s
Core:
• Plank – 3×1 min
• Hanging Leg Raises / Lying Leg Raises – 3×15
• Hollow Body Hold – 3×20s
• Russian Twists – 3×20
• V-Ups – 3×15
• Side Planks – 2×30s per side
Tip: Keep your core tight even during arm work — full-body tension helps build better control.
