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    Workout_Plan

    Uploaded by

    Raghav Agarwal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout_Plan

    Uploaded by

    Raghav Agarwal
    0 views2 pages

    Copyright

    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    0 views2 pages

    Workout_Plan

    Uploaded by

    Raghav Agarwal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    6-Day Strength and Hypertrophy Workout Plan

    **Monday (Chest & Triceps):**

    - Bench Press: 4 sets x 8-10 reps

    - Incline Dumbbell Press: 3 sets x 10-12 reps

    - Push-Ups: 3 sets x failure

    - Tricep Dips (Bench): 3 sets x 12-15 reps

    - Overhead Dumbbell Tricep Extension: 3 sets x 12-15 reps

    **Tuesday (Back & Biceps):**

    - Pull-Ups/Lat Pulldown: 4 sets x 8-10 reps

    - Bent-Over Rows: 4 sets x 10-12 reps

    - Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per side

    - Barbell Bicep Curls: 3 sets x 12-15 reps

    - Hammer Curls: 3 sets x 12-15 reps

    **Wednesday (Legs):**

    - Squats (Bodyweight/Dumbbell): 4 sets x 8-10 reps

    - Romanian Deadlifts: 3 sets x 10-12 reps

    - Walking Lunges: 3 sets x 12 steps per leg

    - Step-Ups: 3 sets x 12 reps per leg

    - Calf Raises: 3 sets x 15-20 reps

    **Thursday (Shoulders & Abs):**

    - Overhead Dumbbell Press: 4 sets x 8-10 reps

    - Lateral Raises: 3 sets x 12-15 reps


    - Front Raises: 3 sets x 12-15 reps

    - Dumbbell Shrugs: 3 sets x 15 reps

    - Plank: 3 sets x 60 seconds

    - Russian Twists: 3 sets x 20 twists (10 each side)

    **Friday (Chest & Arms):**

    - Incline Push-Ups: 4 sets x failure

    - Dumbbell Flyes: 3 sets x 10-12 reps

    - Close-Grip Bench Press: 3 sets x 8-10 reps

    - Concentration Curls: 3 sets x 12-15 reps

    - Tricep Kickbacks: 3 sets x 12-15 reps

    **Saturday (Legs & Core):**

    - Goblet Squats: 4 sets x 8-10 reps

    - Deadlifts (if equipment is available): 3 sets x 8-10 reps

    - Bulgarian Split Squats: 3 sets x 10-12 reps per leg

    - Hanging Leg Raises: 3 sets x 12-15 reps

    - Side Plank: 3 sets x 30 seconds per side

    **Sunday: Rest Day**

    Ensure proper form during all exercises. Focus on progressive overload by increasing weight or reps

    weekly. Maintain adequate hydration and rest for optimal results.

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