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6-Week Body Part Split Workout

Gym | Plan | Beginner: 6 Weeks | 4 Days per Week

This 6-week body part split workout plan is designed for beginners and will have you hitting the gym 4 days a week. With a focus on different muscle groups each day, you'll perform exercises like barbell bench press, cable reverse-grip triceps pushdown, dumbbell pullover, and more. Each workout is designed to help you build strength, muscle, and endurance while maximizing your results. By following this plan consistently, you can expect to see significant improvements in your overall physique and fitness level.

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Week 1

  • Day 1

    In this workout, we focus on building strength and endurance in the chest, back, and core muscles. The workout begins with a superset of Barbell Bench Press and Cable Seated Low Row. The Barbell Bench Press targets the chest, shoulders, and triceps, while the Cable Seated Low Row works the upper back and biceps. Performing these exercises back-to-back helps in maximizing muscle engagement and caloric expenditure. The rep range of 20, 16, 12, and 12 helps in building both muscular endurance and strength. Following the superset, we move on to the second one, consisting of Dumbbell Floor Fly and Cable Reverse-grip Straight Back Seated High Row. The Dumbbell Floor Fly is an effective chest exercise concentrating on the pectoral muscles, while the Cable Reverse-grip Straight Back Seated High Row targets the lower aspect of the trapezius and the lat muscles. This superset routine aids in developing a balanced upper body strength and reducing the risk of muscular imbalances. To conclude the workout, incorporating core exercises like Alternate Heel Touches and Floor Crunches is essential. These exercises aid in strengthening the abdominal muscles and improving overall core stability. Performing 15 reps for 4 sets challenges the core effectively, aiding in its strength and definition. In total, this workout routine offers a comprehensive approach to enhancing muscular strength and endurance in the upper body while also focusing on core development.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 12 and 12 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 12 and 12 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 12 and 12 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 12 and 12 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    Are you ready to sculpt strong, defined arms? This intense biceps and triceps workout is designed to challenge your muscles and help you achieve your goals. The workout includes supersets to maximize muscle engagement and efficiency. The first superset includes barbell curls and cable reverse grip triceps pushdown. These exercises target the biceps and triceps, creating a powerful pump and promoting muscle growth. The second superset consists of dumbbell alternate biceps curls and dumbbell one-arm triceps extensions, ensuring a well-rounded approach to arm training. Additionally, captains chair straight leg raises are included to engage the core and enhance overall strength and stability. This workout is designed to be performed with proper form and technique, ensuring safety and effectiveness. Get ready to push your limits and achieve the defined, strong arms you desire!

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 12 and 12 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 12 and 12 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 12 and 12 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    This full-body workout focuses on strengthening your lower body and core muscles. The workout consists of two supersets: the first superset includes Smith Chair Squats, Smith Deadlifts, and the second superset comprises Lever Leg Extensions and Lever Lying Leg Curls. These exercises target your quadriceps, hamstrings, glutes, and calves, helping you to build strength and muscle in your lower body. The workout also includes Smith Calf Raises to further engage and strengthen the calves. In addition to the lower body focus, the workout incorporates core exercises to improve stability and strength. The core exercises include Decline Crunches and Dumbbell Side Bends. The Decline Crunches target the abdominal muscles, while the Dumbbell Side Bends engage the obliques, helping you achieve a well-rounded core workout. To maximize the effectiveness of this workout, it's important to focus on proper form and control throughout each exercise. Maintaining proper form not only reduces the risk of injury but also ensures that the targeted muscles are effectively engaged. Additionally, incorporating proper nutrition and adequate rest will support your muscle recovery and growth, helping you see the best results from your efforts. Whether you're aiming to build muscle, enhance strength, or improve overall fitness, this workout provides a comprehensive approach to target key muscle groups and elevate your workout routine.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 12 and 12 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 12 and 12 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 12 and 12 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 12 and 12 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 12 and 12 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 12 and 12 reps
    Dumbbell Side Bend
  • Day 5

    Start by warming up with some light cardio and dynamic stretches. The workout begins with a superset of barbell incline bench press and dumbbell pullovers. For the bench press, set the bench to a 45-degree incline, ensuring proper form and control throughout the movement. Focus on engaging the chest and tricep muscles. Following this, move to the dumbbell pullover to engage the chest and back muscles, ensuring a full range of motion. Take adequate rest between sets to allow for recovery. The second superset consists of wide grip cable lat pulldowns and cable seated low rows to target the back and biceps. Focus on pulling the bar down towards your chest, engaging the shoulder blades, and maintaining a controlled movement. Move on to the Smith wide shrug to work the upper traps, holding the peak position for a moment before lowering the weight. Finish the session with dumbbell one arm low flys, focusing on the squeeze at the top of the movement to thoroughly engage the chest muscles. Remember to maintain proper nutrition, stay hydrated, and get sufficient rest for optimal results.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 12 and 12 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 12 and 12 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 12 and 12 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 12 and 12 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 2

  • Day 1

    Get ready to challenge your muscles with a demanding chest and back workout designed to build strength and sculpt your upper body. The workout starts with a superset of barbell bench press and cable seated low row, targeting your chest and back muscles. This combination of exercises will help you develop balanced upper body strength. As you progress through the four sets, aim to increase the weight while maintaining proper form to promote muscle growth and endurance. The second superset focuses on isolated chest and back movements. Dumbbell floor fly and cable reverse-grip straight back seated high row are designed to engage specific muscle groups, helping to improve definition and overall muscle tone. This targeted approach is excellent for enhancing muscular symmetry and balance. To complete the workout, there are core-strengthening exercises consisting of alternate heel touches and floor crunches. These movements provide a dynamic finish, engaging the abdominal and oblique muscles to promote core stability and sculpted abs. Remember to maintain control throughout each rep, focusing on quality of movement rather than quantity. Incorporate this challenging workout into your routine to see significant improvements in upper body strength, muscle tone, and core stability. Make sure to adjust the weights according to your strength level and always prioritize proper form and technique for safe and effective training.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 13 and 13 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 13 and 13 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 13 and 13 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 13 and 13 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    This intense arm workout focuses on building and defining your biceps and triceps. The workout consists of two sets of supersets, the first superset targets the biceps and the second focuses on the triceps. For the biceps, start with barbell curls, and then move on to cable reverse grip triceps pushdowns. For the triceps, the workout includes dumbbell alternate biceps curls, followed by dumbbell one arm triceps extensions. This combination of exercises hits the muscles from various angles, promoting balanced and comprehensive muscle development. When performing barbell curls, ensure proper form by keeping your elbows tucked in and avoiding excessive body momentum. Similarly, for cable reverse grip triceps pushdowns, maintain a straight posture and focus on contracting the triceps at the bottom of each repetition. The dumbbell alternate biceps curl and one arm triceps extension exercises further isolate the target muscles, providing an effective burnout. To complement the arm-focused exercises, the workout concludes with captains chair straight leg raises, which engage the core and help in enhancing overall stability. It is important to maintain a controlled pace and focus on the mind-muscle connection for each repetition. Remember to warm up properly, stay hydrated, and nourish your body with a balanced diet to support muscle recovery and growth.

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 13 and 13 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 13 and 13 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 13 and 13 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 13 and 13 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 13 and 13 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    This intense workout focuses on building strength and definition in different muscle groups. It consists of two supersets. The first superset includes Smith Chair Squats and Smith Deadlifts, which target the lower body and help in building strength and muscle tone in the glutes, hamstrings, and quadriceps. The second superset involves Lever Leg Extensions and Lever Lying Leg Curls, which further focus on strengthening the lower body, specifically the quadriceps and hamstrings. Additionally, Smith Calf Raises serve as an isolated exercise to target the calf muscles, promoting muscle growth and strength. This comprehensive lower-body workout is designed to challenge individuals at all fitness levels. Furthermore, the inclusion of Decline Crunches and Dumbbell Side Bends facilitates the development of core strength and stability, while also engaging the obliques and other core muscles. With consistent practice, this workout can lead to significant improvements in muscle tone, strength, and endurance.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 13 and 13 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 13 and 13 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 13 and 13 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 13 and 13 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 13 and 13 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 13 and 13 reps
    Dumbbell Side Bend
  • Day 5

    This workout consists of two supersets targeting the chest, back, and shoulders. The first superset includes the Barbell Incline Bench Press and the Dumbbell Pullover. Start with the Barbell Incline Bench Press, a compound exercise that primarily works the upper chest, shoulders, and triceps. Follow it up with the Dumbbell Pullover, which engages the chest, lats, and serratus anterior. Both exercises help in building strength and definition in the chest and upper body. The second superset comprises the Wide Grip Cable Lat Pulldown, Cable Seated Low Row, and Smith Wide Shrug. This combination effectively works the back and shoulder muscles. The Wide Grip Cable Lat Pulldown targets the upper back, particularly the latissimus dorsi, while the Cable Seated Low Row emphasizes the mid-back and rear deltoids. The Smith Wide Shrug engages the trapezius and shoulder muscles, promoting overall shoulder strength and stability. To finish off the workout, the Dumbbell One Arm Low Fly is performed separately for each arm. This exercise effectively isolates the chest muscles, specifically the pectoralis minor, providing a focused and intense burn. Ensure proper form and technique throughout the workout, and adjust the weights to challenge yourself while maintaining proper posture. Keep the rest periods between sets to a minimum to maximize the intensity and effectiveness of the workout.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 13 and 13 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 13 and 13 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 13 and 13 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 13 and 13 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 13 and 13 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 13 and 13 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 13 and 13 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 3

  • Day 1

    This workout is designed to help build upper body strength and core stability. The first superset includes the barbell bench press and cable seated low row. The barbell bench press targets the chest, shoulders, and triceps, while the cable seated low row engages the back muscles. Perform 4 sets of 20, 16, 14, and 14 reps for each exercise in this superset. The second superset consists of the dumbbell floor fly and cable reverse-grip straight back seated high row. The dumbbell floor fly is an excellent exercise for targeting the chest muscles, while the cable reverse-grip straight back seated high row focuses on the upper back and biceps. Again, aim for 4 sets of 20, 16, 14, and 14 reps for each exercise in this superset. To complement the upper body work, this workout includes core exercises. Alternate heel touches and floor crunches help to strengthen the abdominal muscles. Perform 4 sets of 15 reps for each of these exercises. Remember to maintain proper form and control throughout each movement. As always, it's important to consult with a fitness professional before starting any new workout routine, especially if you have any existing health concerns or injuries.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 14 and 14 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 14 and 14 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 14 and 14 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 14 and 14 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    Get ready to target your biceps and triceps with this intense arm workout. Start off with barbell curls and cable reverse grip triceps pushdowns, completing 4 sets of 20, 16, 14, and 14 reps for each exercise. These two exercises comprise the first superset, which will challenge and engage your arm muscles to the max. As you move on to the second superset, you'll focus on dumbbell alternate biceps curls and dumbbell one arm triceps extensions, again completing 4 sets of 20, 16, 14, and 14 reps for each. This dual superset format will help you build strength and definition in your arms while keeping the intensity high. To finish off the workout, the captains chair straight leg raise exercise will give your abs a good burn, helping you tone your core. Make sure to use proper form and a weight that challenges you but still allows you to complete the desired rep range for each exercise. Take adequate rest between sets to maximize your performance.

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 14 and 14 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 14 and 14 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 14 and 14 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 14 and 14 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 14 and 14 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    Get ready to challenge and transform your lower body with this intense workout. The exercise routine includes two sets of supersets, targeting various muscle groups in the legs and core. The first superset combines Smith Chair Squats with Smith Deadlifts, engaging the quadriceps, hamstrings, and glutes for overall lower body strength. The second superset pairs Lever Leg Extensions with Lever Lying Leg Curls, focusing on quadriceps, hamstrings, and calves for balanced muscle development. Each exercise is performed in 4 sets, with decreasing reps in each set to build endurance and strength. Additionally, the workout includes Smith Calf Raises for calf development, Decline Crunches for abdominal strength, and Dumbbell Side Bends for oblique engagement. By incorporating this diverse range of exercises, you can achieve lower body strength, muscle definition, and core stability.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 14 and 14 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 14 and 14 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 14 and 14 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 14 and 14 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 14 and 14 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 14 and 14 reps
    Dumbbell Side Bend
  • Day 5

    This upper body workout is designed to increase strength and muscle definition in your chest, back, and shoulders. The workout consists of two supersets and a single exercise. The first superset includes the barbell incline bench press and dumbbell pullover. The incline bench press targets the upper chest while the dumbbell pullover engages the chest and lats, providing a well-rounded upper body workout. The second superset involves wide grip cable lat pulldown, cable seated low row, and Smith wide shrug. These exercises target the back, specifically the lats and the middle back, helping to improve overall upper body strength. Additionally, the workout includes the dumbbell one arm low fly for each side, effectively targeting the chest and shoulders. Remember to maintain proper form and breathing throughout each exercise, and adjust the weights to your fitness level for optimal results.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 14 and 14 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 14 and 14 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 14 and 14 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 14 and 14 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 14 and 14 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 14 and 14 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 14 and 14 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 4

  • Day 1

    This workout is designed to help you build upper body strength and core stability. The first superset includes barbell bench press and cable seated low row. The bench press works your chest, shoulders, and triceps, while the seated low row targets your back and biceps. For the second superset, you'll perform dumbbell floor fly and cable reverse-grip seated high row. The floor fly isolates the chest muscles, while the reverse-grip high row emphasizes the upper back and biceps. To top it off, the workout includes core exercises like alternate heel touches and floor crunches to strengthen your abdominal muscles. With a focus on proper form and gradually increasing the weight as you progress, this workout will help you develop a strong upper body and a stable core.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 10 and 10 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 10 and 10 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 10 and 10 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 10 and 10 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    This workout is designed to help you build strength in your upper body. The first superset consists of barbell curls and cable reverse grip triceps pushdowns. Start with 20 reps of each exercise, then decrease the reps with each subsequent set to 16, 10, and 10. The second superset includes dumbbell alternate biceps curls and dumbbell one arm triceps extensions. Again, aim for 20 reps in the first set, then reduce reps as you progress through the sets. Additionally, incorporate captains chair straight leg raises to target your abdominal muscles. Perform 4 sets of 10 reps for this exercise. To maximize the benefits of this workout, it's important to maintain proper form and control throughout each movement. Focus on a slow and controlled pace, especially during the eccentric (muscle lengthening) phase of each exercise. Remember to engage your core and avoid using momentum to lift the weights. For the triceps exercises, ensure that your elbows are close to your body to effectively target the triceps muscles. As always, listen to your body and choose weights that challenge you but still allow you to complete each set with good form.

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 10 and 10 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 10 and 10 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 10 and 10 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 10 and 10 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 10 and 10 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    Get ready to sculpt and strengthen your lower body with this intense workout. The session begins with supersets, combining Smith Chair Squats with Smith Deadlifts. Smith Chair Squats target your quads, glutes, and calves while also engaging your core for stability. The Smith Deadlift is an excellent compound exercise, primarily targeting the hamstrings and glutes while also engaging the lower back and core for stability and strength. Moving on to the second superset, you'll work on isolating and sculpting the quadriceps with Lever Leg Extensions, and then it's time to target the hamstrings with Lever Lying Leg Curls. Following the supersets, the workout continues with Smith Calf Raises to develop and define the calves, giving your lower legs a powerful finishing touch. Finally, focusing on core and abdominal strength, the session concludes with Decline Crunches and Dumbbell Side Bends. Remember to pay close attention to your form, especially when training with heavy weights. Always adjust the weight according to your current fitness level, and focus on executing each repetition with proper technique. Stay hydrated and refuel with a balanced meal post-workout to support muscle recovery and growth.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 10 and 10 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 10 and 10 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 10 and 10 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 10 and 10 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 10 and 10 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 10 and 10 reps
    Dumbbell Side Bend
  • Day 5

    This workout is designed to target multiple major muscle groups, giving you a full-body workout to build strength and muscle mass. The first superset includes the barbell incline bench press and dumbbell pullovers. The barbell incline bench press focuses on the upper chest, shoulders, and triceps, while the dumbbell pullover engages the chest, back, and triceps. These exercises are great for building upper body strength and size. The second superset involves the wide grip cable lat pulldown, cable seated low row, and Smith wide shrug. These exercises target the back, shoulders, and traps, helping to improve overall upper body strength and muscularity. Additionally, the dumbbell one arm low flys, done on both the left and right sides, work the chest and shoulders, providing a balanced and complete workout. As with any exercise program, remember to focus on proper form and technique to avoid injury. Don't forget to pair this workout with a nutritious diet to support your fitness goals and aid in muscle recovery.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 10 and 10 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 10 and 10 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 10 and 10 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 10 and 10 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 10 and 10 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 10 and 10 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 10 and 10 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 5

  • Day 1

    This workout is designed to help you build strength and tone your muscles through a combination of compound movements and targeted exercises. The first superset consists of barbell bench press and cable seated low rows, working your chest, shoulders, and back. The second superset includes dumbbell floor flys and cable reverse-grip straight back seated high rows, focusing on chest and back muscles. These supersets are great for increasing muscular endurance and promoting muscle growth. To complement the resistance training, the workout also includes core exercises such as alternate heel touches and floor crunches. These exercises target your abdominal muscles, helping you to develop a strong and stable core. Make sure to maintain proper form and engage your core throughout each repetition for maximum effectiveness. It's important to ensure you're fueling your body with the right nutrition to support your training. Consuming a balanced diet with adequate protein, carbohydrates, and healthy fats is key to optimizing your workout results. Additionally, staying hydrated and getting enough rest are crucial for recovery and performance. Consistency and dedication to both your training and nutrition will help you achieve your fitness goals and make progress over time.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 11 and 11 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 11 and 11 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 11 and 11 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 11 and 11 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    This workout is designed to target your biceps and triceps effectively. The first superset involves barbell curls and cable reverse grip triceps pushdown using an SZ-bar. Execute the barbell curls with a full range of motion, ensuring a controlled movement to maximize muscle engagement. The cable reverse grip triceps pushdown focuses on the triceps, and the reverse grip helps target the triceps from a different angle. Next, you'll transition into the second superset, which consists of dumbbell alternate biceps curls and dumbbell one arm triceps extensions. Perform the biceps curls with strict form, controlling the weight throughout the movement. The one arm triceps extensions require stable positioning and engagement of the triceps muscles, ensuring balanced strength development between both arms. To finish the workout, incorporate captains chair straight leg raises, targeting the abdominal muscles. Engage the core throughout the exercise and focus on controlled movement to maximize the effectiveness of the leg raises. Remember to maintain proper form and breathing throughout the entire workout to optimize results and prevent injury.

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 11 and 11 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 11 and 11 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 11 and 11 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 11 and 11 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 11 and 11 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    This lower body and core workout is designed to help you build strength and endurance. It consists of two challenging supersets. The first superset includes Smith Chair Squats and Smith Deadlifts. Start with Smith Chair Squats to target your quads, hamstrings, and glutes, and then move onto Smith Deadlifts to engage your entire posterior chain. The second superset comprises Lever Leg Extensions and Lever Lying Leg Curls to effectively target your quadriceps and hamstrings. These supersets allow you to work your lower body muscles thoroughly, helping you reach your fitness goals. The workout also includes Smith Calf Raises, which specifically target the calf muscles to provide overall lower body development. To supplement the lower body work, the workout incorporates core exercises like Decline Crunches and Dumbbell Side Bends. The Decline Crunches efficiently engage your abdominal muscles, while the Dumbbell Side Bends focus on working your obliques, aiding in achieving a balanced and strong core. By incorporating the exercises in this workout routine, you can effectively work towards enhancing the strength and endurance of your lower body and core.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 11 and 11 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 11 and 11 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 11 and 11 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 11 and 11 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 11 and 11 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 11 and 11 reps
    Dumbbell Side Bend
  • Day 5

    Get ready to challenge your upper body with this workout designed to build strength and mass. The workout begins with a superset of Barbell Incline Bench Press and Dumbbell Pullover, targeting the chest and back muscles. This combination of pushing and pulling movements will not only enhance your muscle recruitment but also improve your muscle endurance. Maintaining proper form and controlling the weight throughout each set is crucial to achieve maximum benefit from this superset. Following the superset, you'll move on to another challenging set of exercises: Wide Grip Cable Lat Pulldown, Cable Seated Low Row, Smith Wide Shrug, Dumbbell One Arm Low Fly (L), and Dumbbell One Arm Low Fly (R). These exercises are intended to hit different parts of your upper body, including the lats, traps, and chest, helping to create a balanced and well-defined physique. Throughout this workout, it's essential to focus on mind-muscle connection, ensuring that you feel each muscle working through its full range of motion. Remember to adjust the weights according to your strength levels and always prioritize proper form over lifting heavier weights.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 11 and 11 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 11 and 11 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 11 and 11 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 11 and 11 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 11 and 11 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 11 and 11 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 11 and 11 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

Week 6

  • Day 1

    This intense workout is designed to challenge and enhance your upper body strength and core stability. The workout starts with the classic barbell bench press, targeting the chest, shoulders, and triceps. Moving on to the cable seated low row, you'll engage your back muscles and improve posture. These exercises form the first superset, emphasizing pushing and pulling movements. The second superset includes the dumbbell floor fly, focusing on chest isolation, and the cable reverse-grip seated high row, targeting the upper back and biceps. This combination provides a comprehensive upper body workout, promoting muscle balance and definition. To complement the resistance training, the workout includes core exercises. Alternate heel touches and floor crunches engage the abdominal muscles, promoting core strength and stability. Each exercise is performed in multiple sets and reps to challenge the muscles and promote hypertrophy. Remember to maintain proper form throughout the workout and adjust the weight to ensure it aligns with your fitness level. With dedication and consistency, this workout can contribute to a stronger, more sculpted upper body and improved core strength.

    #Exercise / Sets
    1:ABarbell Bench Press4 sets • 20, 16, 12 and 12 reps
    Barbell Bench Press
    2:ACable Seated Low Row4 sets • 20, 16, 12 and 12 reps
    Cable Seated Low Row
    3:BDumbbell Floor Fly4 sets • 20, 16, 12 and 12 reps
    Dumbbell Floor Fly
    4:BCable Reverse-grip Straight Back Seated High Row4 sets • 20, 16, 12 and 12 reps
    Cable Reverse-grip Straight Back Seated High Row
    5:CAlternate Heel Touches4 sets • 15 reps
    Alternate Heel Touches
    6:CFloor Crunches4 sets • 15 reps
    Floor Crunches
  • Day 2

    This arm workout is designed to help you build and sculpt strong, defined arms. The workout consists of two supersets. The first superset begins with barbell curls, an effective exercise for targeting the biceps. Follow this with cable reverse grip triceps pushdowns to target the triceps. This superset is repeated for 4 sets, with a decreasing rep range to maximize muscle exhaustion and growth. The second superset starts with dumbbell alternate biceps curls, a great exercise for isolating and building the biceps. This is paired with dumbbell one arm triceps extensions for each arm, which effectively targets the triceps. Again, this superset is performed for 4 sets with a decreasing rep range. To finish off the workout, captains chair straight leg raises target the abdominal muscles for a well-rounded arm and core workout. Remember to maintain proper form and focus on controlled movements for each exercise to maximize results and minimize the risk of injury. It's important to adjust the weight to ensure that the final reps of each set are challenging but still maintain proper form. Make sure to rest adequately between sets, and always consult with a fitness professional before starting a new workout routine.

    #Exercise / Sets
    1:ABarbell Curl4 sets • 20, 16, 12 and 12 reps
    Barbell Curl
    2:ACable Reverse Grip Triceps Pushdown (SZ-bar)4 sets • 20, 16, 12 and 12 reps
    Cable Reverse Grip Triceps Pushdown (SZ-bar)
    3:BDumbbell Alternate Biceps Curl4 sets • 20, 16, 12 and 12 reps
    Dumbbell Alternate Biceps Curl
    4:BDumbbell One Arm Triceps Extension (L)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (L)
    5:BDumbbell One Arm Triceps Extension (R)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (R)
    6Captains Chair Straight Leg Raise4 sets • 10 reps
    Captains Chair Straight Leg Raise
  • Day 3

    Rest Day

  • Day 4

    Get ready for an intense lower body and core workout that will challenge and sculpt your muscles. This workout consists of Superset A, which includes Smith Chair Squats and Smith Deadlifts, and Superset B, which includes Lever Leg Extensions and Lever Lying Leg Curls. For each superset, perform 4 sets with decreasing reps (20, 16, 12, and 12) to really push your muscles to their limits. The Smith Chair Squat and Smith Deadlift specifically target your quads, hamstrings, glutes, and lower back, providing a comprehensive lower body workout. The Lever Leg Extensions and Lever Lying Leg Curls are great for isolating and strengthening your quadriceps and hamstrings, completing the lower body focus of this workout. Finish off with Smith Calf Raises to target your calf muscles. To round out the session, incorporate core work with Decline Crunches and Dumbbell Side Bends. Focus on maintaining proper form and breathing throughout the workout for best results. Remember to adjust the weights and reps to accommodate your fitness level.

    #Exercise / Sets
    1:ASmith Chair Squat4 sets • 20, 16, 12 and 12 reps
    Smith Chair Squat
    2:ASmith Deadlift4 sets • 20, 16, 12 and 12 reps
    Smith Deadlift
    3:BLever Leg Extension4 sets • 20, 16, 12 and 12 reps
    Lever Leg Extension
    4:BLever Lying Leg Curl4 sets • 20, 16, 12 and 12 reps
    Lever Lying Leg Curl
    5Smith Calf Raise (version 2)4 sets • 20, 16, 12 and 12 reps
    Smith Calf Raise (version 2)
    6:CDecline Crunch4 sets • 10 reps
    Decline Crunch
    7:CDumbbell Side Bend4 sets • 20, 16, 12 and 12 reps
    Dumbbell Side Bend
  • Day 5

    Prepare to take your upper body workout to the next level with this intense routine designed to target your chest, back, and shoulders. This workout involves two supersets that aim to boost your strength and muscle growth. The first superset combines the Barbell Incline Bench Press with the Dumbbell Pullover. This combination effectively engages your upper chest and lats, helping to build a well-rounded upper body. The second superset focuses on the back, incorporating the Wide Grip Cable Lat Pulldown, Cable Seated Low Row, and Smith Wide Shrug. These exercises work together to strengthen and define your back muscles, improving posture and overall upper body strength. To finish off the workout, the Dumbbell One Arm Low Fly targets the shoulders and provides a challenging isolation exercise. By the end of this routine, you'll have thoroughly worked your chest, back, and shoulders, setting the stage for muscle growth and increased strength.

    #Exercise / Sets
    1:ABarbell Incline Bench Press4 sets • 20, 16, 12 and 12 reps
    Barbell Incline Bench Press
    2:ADumbbell Pullover4 sets • 20, 16, 12 and 12 reps
    Dumbbell Pullover
    3:BWide Grip Cable Lat Pulldown4 sets • 20, 16, 12 and 12 reps
    Wide Grip Cable Lat Pulldown
    4:BCable Seated Low Row4 sets • 20, 16, 12 and 12 reps
    Cable Seated Low Row
    5:BSmith Wide Shrug4 sets • 20, 16, 12 and 12 reps
    Smith Wide Shrug
    6:CDumbbell One Arm Low Fly (L)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Low Fly (L)
    7:CDumbbell One Arm Low Fly (R)4 sets • 20, 16, 12 and 12 reps
    Dumbbell One Arm Low Fly (R)
  • Day 6

    Rest Day

  • Day 7

    Rest Day

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