Weekly Strength & Definition

A balanced 7-day workout plan focusing on building strength and muscle definition through a mix of compound and isolation exercises, including dedicated rest days for recovery.

Day 1: Upper Body Push

Bench Press - Powerlifting

4 sets of 10 reps

Incline dumbbell bench press

3 sets of 12 reps

Seated dumbbell shoulder press

4 sets of 10 reps

Side Lateral Raise

3 sets of 15 reps

Triceps Pushdown

4 sets of 12 reps

Overhead dumbbell front raise

3 sets of 15 reps

Day 2: Lower Body

Barbell Squat

4 sets of 10 reps

Leg Press

3 sets of 12 reps

Stiff-Legged Dumbbell Deadlift

4 sets of 10 reps

Lying Leg Curls

3 sets of 15 reps

Standing Calf Raises

4 sets of 15 reps

Barbell glute bridge

3 sets of 15 reps

rest

Day 5: Shoulders & Arms

Barbell Shoulder Press

4 sets of 10 reps

Dumbbell front raise

3 sets of 15 reps

Cable cross-over

3 sets of 15 reps

Preacher Curl

3 sets of 12 reps

Triceps dip

4 sets of 10 reps

Concentration curl

3 sets of 15 reps

Cable V-bar push-down

3 sets of 15 reps

Day 6: Full Body & Core

Hex-bar deadlift

4 sets of 8 reps

Bent Over Two-Dumbbell Row With Palms In

3 sets of 12 reps

Incline dumbbell bench press

3 sets of 12 reps

Barbell Ab Rollout - On Knees

4 sets of 10 reps

Mountain climber

3 sets of 45 reps

rest