Prateek's Workout Plan

Transform your physique with Prateek's Workout Plan, an intense 8-week program designed for dedicated lifters. Committing to 6 days a week, you'll engage in a variety of push-focused workouts that emphasize strength and hypertrophy through exercises like the Barbell Bench Press and Dumbbell Shoulder Press. Each session is strategically crafted to push your limits while ensuring proper recovery, helping you build muscle and enhance your overall performance. Equip yourself with a full gym and get ready to elevate your training to the next level!

This is an intermediate workout plan for building muscle and increasing core strength.

Add Incline walk and calorie deficit for effective weight loss.

To see my fat loss journey from 106kg to 75kg, Follow me on instagram - @paneer_warlord

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Push 1

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push 2

Deadlift (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Cable)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Pull 2

Lat Pulldown

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Pull 1

Squat (Barbell)

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Lying Leg Curl

Leg Extension

Standing Calf Raise

Legs 1

Hack Squat

Walking Lunge (Dumbbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Legs 2

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