AM Resistance Training (Hypertrophy)

🏋️ Optimized Weekly Workout Plan

Morning = high-output (strength, hypertrophy, cardio)
Evening = recovery/conditioning (yoga, stretch, core, PT, classes)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Backwards Incline Walk (Treadmill)

Dynamic Hip Openers

Side Leg Swings

Front Leg Swings

Squat (Bodyweight)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Step-Up (Weighted)

Seated Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Foam Roll (Quads/Calves/Glutes)

Hamstring Stretch with Rotation

Hip Flexor Stretch

Monday – Lower Body (Q/G)

Band Pull Apart

Arm Circle

Push Up

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Arnold Press

Lateral Raise (Machine)

Tricep Extension (Cable)

Hanging Leg Raise

Band Shoulder Stretch

Chest Doorway Stretch 

Triceps Stretch

Tuesday – Push (C/S/T)

Rower

Pull-Up (Weighted)

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Farmer's Walk (Weighted)

Wednesday – Pull (B/RD/B)

Lateral Banded Walk

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Hamstring Curl

Step Down

Side Plank

Thursday – Lower Body

Incline Chest Press (Machine)

Wide Grip Lat Pulldown

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Lat Doorway Stretch

Friday – Push/Pull Combo

Quad Stretch

Walking Knee Hugs

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Skull Crusher (Barbell)

Ab Wheel

Wood Chop

Cardio (Zone 2)

Cobra Strech

Dynamic Hamstring Sweeps

Saturday – Core/Arms/Cardio

Cardio (Zone 1)

Foam Roll/Thera Gun (Full Body)

Active Recovery

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