Weekly Resistance Workout Plan (5 Days)
Day 1 – Upper Body Push (Chest, Shoulders, Triceps)
• Bench Press (barbell or dumbbell) – 4 × 8–10
• Overhead Shoulder Press – 3 × 10–12
• Incline Dumbbell Press – 3 × 8–10
• Dumbbell Lateral Raises – 3 × 12–15
• Tricep Dips (or pushdowns) – 3 × 10–12
Day 2 – Lower Body (Quads, Glutes, Hamstrings)
• Back Squats – 4 × 6–8
• Romanian Deadlifts – 4 × 8–10
• Bulgarian Split Squats – 3 × 10 (each leg)
• Leg Press – 3 × 10–12
• Calf Raises – 4 × 15–20
Day 3 – Pull (Back, Biceps)
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Day 4 – Rest / Active Recovery
• Light cardio (walking, cycling, swimming)
• Mobility/stretching/yoga
Day 5 – Push (Chest, Shoulders, Triceps – Variation)
• Incline Barbell Press – 4 × 8–10
• Dumbbell Shoulder Press – 3 × 10
• Chest Fly (machine or dumbbells) – 3 × 12
• Arnold Press – 3 × 10
• Overhead Tricep Extensions – 3 × 12
Day 6 – Lower Body (Glutes & Hamstrings Focus)
• Back Squats – 4 × 6–8
• Romanian Deadlifts – 4 × 8–10
• Bulgarian Split Squats – 3 × 10 (each leg)
• Leg Press – 3 × 10–12
• Calf Raises – 4 × 15–20
Day 7 – Rest / Active Recovery
• Optional light cardio
• Foam rolling / mobility
Guidelines
• Warm-up: 5–10 min light cardio + dynamic stretches
• Rest between sets: 60–90 sec for hypertrophy, 2–3 min for heavy lifts
• Progression: Increase weights gradually (when you can hit top reps easily)
• Form first: Proper technique > heavier weight
