Back to Programs
Basic Weekly Workout Plan
A balanced 6-day split covering every major muscle group, plus a dedicated cardio day and full rest day. Follow along, track your sets, and tap any exercise to watch a form demo.
New to training? Ask any of our coaches on the floor to walk you through form before adding heavy weight.
Back & Triceps
| Exercise | Sets × Reps | Watch Demo |
|---|---|---|
| Lat Pulldown Back (Lats) | 3 × 15 | Watch Demo |
| Seated Cable Row Back (Mid-back) | 3 × 12 | Watch Demo |
| Bent-Over Barbell Row Back (Lats & Rhomboids) | 3 × 12 | Watch Demo |
| Tricep Pushdown Triceps | 3 × 15 | Watch Demo |
| Overhead Tricep Extension Triceps | 3 × 12 | Watch Demo |
| Skull Crushers Triceps | 3 × 12 | Watch Demo |
Chest & Biceps
| Exercise | Sets × Reps | Watch Demo |
|---|---|---|
| Barbell Bench Press Chest | 3 × 12 | Watch Demo |
| Incline Dumbbell Press Upper Chest | 3 × 12 | Watch Demo |
| Cable Fly Chest | 3 × 15 | Watch Demo |
| Barbell Bicep Curl Biceps | 3 × 15 | Watch Demo |
| Dumbbell Hammer Curl Biceps (Brachialis) | 3 × 12 | Watch Demo |
| Concentration Curl Biceps | 3 × 12 | Watch Demo |
Shoulders & Calves
| Exercise | Sets × Reps | Watch Demo |
|---|---|---|
| Overhead Barbell Press Shoulders | 3 × 12 | Watch Demo |
| Lateral Raise Side Delts | 3 × 15 | Watch Demo |
| Front Raise Front Delts | 3 × 12 | Watch Demo |
| Face Pull Rear Delts | 3 × 15 | Watch Demo |
| Standing Calf Raise Calves | 4 × 15 | Watch Demo |
| Seated Calf Raise Calves | 3 × 15 | Watch Demo |
Legs & Traps
| Exercise | Sets × Reps | Watch Demo |
|---|---|---|
| Barbell Back Squat Quads & Glutes | 4 × 12 | Watch Demo |
| Leg Press Quads | 3 × 15 | Watch Demo |
| Romanian Deadlift Hamstrings & Glutes | 3 × 12 | Watch Demo |
| Leg Extension Quads | 3 × 15 | Watch Demo |
| Leg Curl Hamstrings | 3 × 15 | Watch Demo |
| Barbell Shrug Traps | 3 × 15 | Watch Demo |
Cardio
Choose Your Cardio
Pick one or mix it up: treadmill intervals, stationary bike, rowing machine, or a 30-45 minute incline walk.
Biceps & Triceps
| Exercise | Sets × Reps | Watch Demo |
|---|---|---|
| EZ-Bar Curl Biceps | 3 × 15 | Watch Demo |
| Rope Tricep Pushdown Triceps | 3 × 15 | Watch Demo |
| Preacher Curl Biceps | 3 × 12 | Watch Demo |
| Diamond Push-Up Triceps & Chest | 3 × 15 | Watch Demo |
| Cable Curl Biceps | 3 × 15 | Watch Demo |
| Overhead Rope Extension Triceps | 3 × 12 | Watch Demo |
Rest Day
Rest & Recovery
Light stretching, mobility work, or a rest day entirely. Recovery is where the growth happens.