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3-Day Plan: Push / Pull / Legs
Requirement: Gym Membership
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Day 1 - Push
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MovementSetsRep RangeRest TimesPrimary MusclesSecondary MusclesComments
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Barbell Bench Press36-83-5 minutesChestShoulders & TricepsCan replace barbell with dumbell if that's your preference
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Dumbell Shoulder Press38-122-3 minutesShouldersTricepsCan replace dumbell with barbell if that's your preference
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Cable Tricep Extension38-122-3 minutesTriceps-Any attachment e.g. rope or bar, whatever feels more comfortable
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Day 2 - Pull
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MovementSetsRep RangeRest TimesPrimary MusclesSecondary MusclesComments
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Lat Pulldowns36-82-3 minutesEntire BackBicepsCan replace with pull-ups if you prefer
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Cable Rows38-122-3 minutesEntire BackBicepsCan replace with something like barbell or dumbell row if you prefer
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Dumbell Bicep Curls38-122-3 minutesBiceps-Can be done standing or seated, dumbell or barbell. Your preference.
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Face-Pulls312-152-3 minutesRear DeltsBiceps & TrapsGreat exercise for scapular strength and shoulder health
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Day 3 - Legs
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MovementSetsRep RangeRest TimesPrimary MusclesSecondary MusclesComments
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Barbell Squats36-83-5 minutesEntire Upper LegAbdominals / TrapsAlternatively, dumbell walking lunges doing 6-8 reps per leg.
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Romanian/Stiff-Leg Deadlift36-102-3 minutesHamstringsAbdominals / GlutesEither barbell or dumbells. Alternative option is machine hamstring curls.
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Calf Raises36-102-3 minutesCalves-Any variation is fine e.g. seated or standing. whatever your preference.
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Hanging Leg Raises38-122-3 minutesAbdominals-Can replace with any other ab exercise, whatever your preference.
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General Notes
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1. One day rest between sessions is ideal, to minimise carrying fatigue over to the next session. However, it's not compulsory. Three-in-a-row also works if your schedule demands it.
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2. Apply the principle of progressive overload so your body continues to have enough stimulus to adapt and grow. Progressive overload is essentially just increasing weight and reps slowly over time. For example, if you can do 40 kg barbell bench press for 4 sets of 6, the following week, you could aim for 40 kg for 4 sets of 7. Then the next week, 40 kg for 4 sets of 8. Then the next week 42.5kg for 4 sets of 6 again. And repeat the process. Slow and steady increases. Muscle building is an extremely slow process, it's best to take your time and focus on making good mental connections to your muscle.
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3. Warm-up is crucial
For upper body - Dead hangs, internal & external rotations with bands or cables, face-pulls, wall slides. All are effective for unlocking the shoulder joint.
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For lower body - Foam rolling, deep lunges, 90-90 stretch, toe reaches, asian squats. All are effective for unlocking the hip, ankle, and knee joints.
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4. Hydration
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5. Nutrition
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6. Sleep
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4-Day Plan: Upper / Lower / Rest / Repeat
Requirement: Gym Membership
Time required: 60-70 minutes
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Day 1 - Upper body
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MovementSetsRep RangeRest TimesPrimary MusclesSecondary MusclesComments
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Barbell Bench Press36-83-5 minutesChestShoulders & TricepsCan replace with dumbell if that's your preference
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Lat Pulldowns36-82-3 minutesBackBicepsCan replace with pull-ups if you prefer
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Dumbell Shoulder Press38-122-3 minutesShouldersTricepsCan replace with barbell if that's your preference
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Cable Rows38-122-3 minutesBackBicepsCan replace with something like barbell or dumbell row if you prefer
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Dumbell Bicep Curls38-122-3 minutesBiceps-Can be done standing or seated, dumbell or barbell. Your preference.
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Cable Tricep Extension38-122-3 minutesTriceps-Any attachment e.g. rope or bar, whatever feels more comfortable
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Day 2 - Lower body
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MovementSetsRep RangeRest TimesPrimary MusclesSecondary MusclesComments
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Barbell Squats36-83-5 minutesEntire Upper LegAbdominals / TrapsAlternatively, dumbell walking lunges doing 6-8 reps per leg.
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Romanian/Stiff-Leg Deadlift36-102-3 minutesHamstringsAbdominals / GlutesEither barbell or dumbells. Alternative option is machine hamstring curls.
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Calf Raises36-102-3 minutesCalves-Any variation is fine e.g. seated or standing. whatever your preference.
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Hanging Leg Raises38-122-3 minutesAbdominals-Can replace with any other ab exercise, whatever your preference.
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General Notes
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1. One day rest between sessions is ideal to minimise carrying fatigue over to the next session, however, it's not compulsory. Two-in-a-row works, but three in a row is not recommended.
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2. Apply the principle of progressive overload so your body continues to have enough stimulus to adapt and grow. Progressive overload is essentially just increasing weight and reps slowly over time. For example, if you can do 40 kg barbell bench press for 4 sets of 6, the following week, you could aim for 40 kg for 4 sets of 7. Then the next week, 40 kg for 4 sets of 8. Then the next week 42.5kg for 4 sets of 6 again. And repeat the process. Muscle building is an extremely slow process, it's best to take your time and focus on good form.
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3. Warm-up is crucial
For upper body - Dead hangs, internal & external rotations with bands or cables, face-pulls, wall slides. All are effective for unlocking the shoulder joint.
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For lower body - Foam rolling, deep lunges, 90-90 stretch, toe reaches, asian squats. All are effective for unlocking the hip, ankle, and knee joints.
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4. Hydration
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5. Nutrition
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6. Sleep
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3-Day Plan: Beginner Home Workout
Requirement: None
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Day 1 -
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