Dive into a week-long training journey with this comprehensive 7-day program designed to target all major muscle groups. Each day focuses on a different aspect of strength training, including dedicated push and pull workouts that incorporate both barbell and dumbbell exercises. With a blend of compound movements and isolation exercises, you'll build muscle and enhance your overall strength. Whether you're a beginner or looking to refine your routine, this program is structured to deliver results and keep you motivated every day of the week. Get ready to push your limits!

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Week 1

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dips Between Chairs

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Push day

Clean Deadlift

Pull-Up (Weighted)

Seated Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Pull day

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Abs Crunch (Weighted)

Leg day

Walk

Hack Squat

Glute Bridge (Dumbbell)

Lunge (Dumbbell)

Push Up

Lower body strength focus

Dip (Assisted)

Pull-Up (Assisted)

Incline Bench Press (Barbell)

Dumbbell Row

Tricep Extension (Cable)

Upper body strength focus

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