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MONDAY THROUGH FRIDAY WORKOUT PLAN

by Conor R.

Program Description

SCHEDULE DAY 1: UPPER A DAY 2: LOWER A DAY 3: 22 CARDIO DAY 4: UPPER B DAY 5: LOWER B DAY 6: OFF DAY 7: OFF

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 01:45
  • Last Edited
    Jul 10, 2025 01:13

Summary

Transform your fitness routine with the **Monday Through Friday Workout Plan**! This comprehensive 10-week program is designed for those ready to commit to four days of targeted training each week. You’ll engage in a variety of upper and lower body workouts, utilizing machines and free weights to build strength and muscle definition. With a focus on key exercises like chest presses, squats, and curls, this plan will help you achieve your fitness goals while keeping your workouts fresh and challenging. Get ready to elevate your training and see real results!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-10 reps
-
2
Lat Pulldown
2
5-10 reps
-
3
Incline Chest Press (Machine)
2
5-10 reps
-
4
T-Bar Row
1
5-10 reps
-
5
Overhead Press (Machine)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
One Arm Lateral Raise (Cable)
2
5-10 reps
-
8
Incline Curl (Dumbbell)
1
5-10 reps
-
9
Seated Dip (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-10 reps
-
2
Chest Supported Row (Machine)
2
5-10 reps
-
3
Chest Press (Machine)
2
5-10 reps
-
4
Lat Pulldown
2
5-10 reps
-
5
One Arm Lateral Raise (Cable)
2
5-10 reps
-
6
Preacher Curl (Dumbbell)
1
5-10 reps
-
7
Hammer Curl (Dumbbell)
2
5-10 reps
-
8
Seated Dip (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
-
2
Seated Hamstring Curl
2
5-10 reps
-
3
Leg Extension
2
5-10 reps
-
4
Hyperextension
2
5-10 reps
-
5
Calf Raise (Machine)
2
5-10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-10 Reps
-
2
Lat Pulldown
2 Sets
5-10 Reps
-
3
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
4
T-Bar Row
1 Set
5-10 Reps
-
5
Overhead Press (Machine)
2 Sets
5-10 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
5-10 Reps
-
7
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
8
Incline Curl (Dumbbell)
1 Set
5-10 Reps
-
9
Seated Dip (Machine)
2 Sets
5-10 Reps
-
Day 2
1
Hack Squat
2 Sets
5-10 Reps
-
2
Seated Hamstring Curl
2 Sets
5-10 Reps
-
3
Leg Extension
2 Sets
5-10 Reps
-
4
Hyperextension
2 Sets
5-10 Reps
-
5
Calf Raise (Machine)
2 Sets
5-10 Reps
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
5-10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
5-10 Reps
-
3
Chest Press (Machine)
2 Sets
5-10 Reps
-
4
Lat Pulldown
2 Sets
5-10 Reps
-
5
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
5-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
-
8
Seated Dip (Machine)
2 Sets
5-10 Reps
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Day 4
1
Hack Squat
2 Sets
5-10 Reps
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2
Seated Hamstring Curl
2 Sets
5-10 Reps
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3
Leg Extension
2 Sets
5-10 Reps
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4
Hyperextension
2 Sets
5-10 Reps
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5
Calf Raise (Machine)
2 Sets
5-10 Reps
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