FITNESS GYAN / PLAN BUILDER

YOUR PLAN.
YOUR PACE.

Choose your goal and schedule, then open any exercise for step-by-step form guidance and a video walkthrough.

6TRAINING
DAYS
1RECOVERY
DAYS
60–75MINUTES
PER SESSION

THIS WEEK · THIS WEEK

6-DAY BODY-PART SPLIT

Twenty exercise options per body part. Choose 6–10 for a focused session.

DAY 0120 EXERCISES
MON—
CHEST
01Barbell Bench Press4 × 6–802Incline Dumbbell Press4 × 8–1003Push-Up3 × 8–1504Dumbbell Chest Fly3 × 10–1205Incline Push-Up3 × 12–1506Standing Cable Press3 × 10 / side07Close-Grip Push-Up3 × 8–1208Dumbbell Floor Press3 × 8–1009Dumbbell Pullover3 × 10–1210Chest Dip3 × 6–1011Decline Dumbbell Press3 × 8–1012Smith Machine Bench Press4 × 813Seated Chest Press3 × 10–1214Cable Crossover3 × 12–1515Low-to-High Cable Fly3 × 1216Incline Dumbbell Fly3 × 10–1217Dumbbell Squeeze Press3 × 10–1218Wide-Grip Push-Up3 × 12–1519Archer Push-Up3 × 6–8 / side20Deficit Push-Up3 × 8–12
DAY 0220 EXERCISES
TUE—
BACK
01Pull-Up4 × 5–802Lat Pulldown4 × 8–1003Dumbbell Row4 × 10 / side04Seated Cable Row3 × 10–1205Chest-Supported Row3 × 8–1006Straight-Arm Pulldown3 × 1207Face Pull3 × 12–1508Reverse Fly3 × 12–1509Back Extension3 × 1210Dumbbell Shrug3 × 10–1211Barbell Bent-Over Row4 × 6–812T-Bar Row4 × 8–1013Pendlay Row3 × 6–814Single-Arm Cable Row3 × 10 / side15Meadows Row3 × 8–10 / side16Neutral-Grip Pulldown3 × 10–1217Wide-Grip Pulldown3 × 8–1018Rack Pull3 × 6–819Good Morning3 × 8–1020Scapular Pull-Up3 × 10–12
DAY 0320 EXERCISES
WED—
LEGS
01Goblet Squat4 × 8–1002Romanian Deadlift4 × 803Reverse Lunge3 × 8 / side04Leg Press4 × 1005Bulgarian Split Squat3 × 8 / side06Leg Curl3 × 10–1207Leg Extension3 × 1208Glute Bridge3 × 12–1509Step-Up3 × 10 / side10Standing Calf Raise4 × 12–1511Barbell Back Squat4 × 6–812Front Squat4 × 6–813Hack Squat4 × 8–1014Walking Lunge3 × 10 / side15Sumo Deadlift4 × 5–816Barbell Hip Thrust4 × 8–1017Stiff-Leg Deadlift3 × 8–1018Nordic Hamstring Curl3 × 5–819Seated Calf Raise4 × 12–1520Lateral Lunge3 × 8 / side
DAY 0420 EXERCISES
THU—
SHOULDERS
01Shoulder Press3 × 8–1002Lateral Raise4 × 1203Arnold Press3 × 8–1004Front Raise3 × 1205Reverse Fly3 × 12–1506Cable Upright Row3 × 1007Face Pull3 × 12–1508Landmine Press3 × 10 / side09Dumbbell Shrug3 × 10–1210Wall Slide3 × 1211Barbell Military Press4 × 6–812Machine Shoulder Press3 × 8–1013Cable Lateral Raise3 × 12 / side14Leaning Lateral Raise3 × 12 / side15Rear-Delt Row3 × 10–1216Reverse Pec Deck3 × 12–1517Incline Y-Raise3 × 1218Cuban Press3 × 1019Bottoms-Up Kettlebell Press3 × 8 / side20Plate Front Raise3 × 12
DAY 0520 EXERCISES
FRI—
ARMS
01Dumbbell Curl4 × 1002Hammer Curl3 × 10–1203Preacher Curl3 × 1004Concentration Curl3 × 10 / side05Reverse Curl3 × 1206Triceps Pushdown4 × 10–1207Overhead Triceps Extension3 × 1008Close-Grip Push-Up3 × 8–1209Bench Dip3 × 10–1210Triceps Kickback3 × 12 / side11Barbell Curl4 × 8–1012Incline Dumbbell Curl3 × 1013Cable Curl3 × 1214Spider Curl3 × 10–1215Zottman Curl3 × 1016Lying Triceps Extension3 × 8–1017Rope Overhead Extension3 × 10–1218Close-Grip Bench Press4 × 6–819Diamond Push-Up3 × 8–1220Single-Arm Pushdown3 × 12 / side
DAY 0620 EXERCISES
SAT—
CORE + CONDITIONING
01Forearm Plank3 × 30–45 sec02Side Plank3 × 30 sec / side03Dead Bug3 × 10 / side04Bird Dog3 × 8 / side05Lying Leg Raise3 × 10–1206Bicycle Crunch3 × 16 total07Russian Twist3 × 16 total08Mountain Climber4 × 30 sec09Jumping Jack4 × 45 sec10High Knees4 × 30 sec11Hollow-Body Hold3 × 20–30 sec12Ab-Wheel Rollout3 × 8–1213Kneeling Cable Crunch3 × 12–1514Hanging Knee Raise3 × 10–1215Pallof Press3 × 10 / side16Cable Wood Chop3 × 10 / side17Bear Crawl4 × 20 m18Reverse Crunch3 × 12–1519Flutter Kick3 × 30 sec20Farmer’s Carry4 × 30 m
DAY 07RECOVERY
SUN—
FULL REST
FULL RECOVERY DAY

Walk, stretch, hydrate, and prepare for the next training week.

01

GYAN NOTE

QUALITY REPS BEAT HEAVY REPS.

Use each group as an exercise library, not a 20-movement checklist. Choose 6–10 movements, leave 2–3 clean repetitions in reserve, and stop for sharp pain, dizziness, or unusual discomfort.