Day 1 – Upper Body Strength
Focus: Low reps, heavier weights, longer rest periods (2–3 minutes). Goal: Maximal strength development in compound upper body lifts.
Barbell Bench Press
4 sets of 4–6 reps
– Focus on explosive pushing and controlled lowering
– Tip: Keep a tight scapular retraction and stable foot drive
– Substitution: Machine chest press or dumbbell bench press
Lat Pulldown
4 sets of 6–8 reps
– Pull to the upper chest with control
– Tip: Avoid using momentum; hold the contraction for 1 second
– Substitution: Assisted pull-ups or resistance band pull-ups
Seated Dumbbell Shoulder Press
3 sets of 6–8 reps
– Perform full range of motion, avoid clanking dumbbells at the top
– Tip: Keep your back straight and wrists neutral
– Substitution: Machine overhead press
T-Bar Row or Machine Row
3 sets of 6–8 reps
– Focus on mid and lower back engagement
– Tip: Don’t jerk the weight; avoid overreaching forward
– Substitution: Cable row or chest-supported row
Cable Triceps Pushdown (Straight Bar)
3 sets of 8–10 reps
– Lock out the elbows at the bottom and fully contract the triceps
– Tip: Keep your elbows fixed and body upright
– Substitution: Rope pushdowns or triceps machine
Dumbbell Bicep Curl (Standing)
3 sets of 8–10 reps
– Slow and controlled, especially the lowering phase
– Tip: Avoid swinging or moving the elbows
– Substitution: Machine bicep curl
Day 2 – Lower Body Strength
Focus: Classic strength movements, heavy weights, low reps, full-body tension.
Barbell Back Squat
4 sets of 4–6 reps
– Go deep with good form and proper knee tracking
– Tip: Keep your core braced and avoid knees caving in
– Substitution: Hack squat machine
Romanian Deadlift (RDL)
4 sets of 6 reps
– Emphasize hamstring and glute activation
– Tip: Keep the bar close to your legs and your back flat
– Substitution: Dumbbell or cable RDL
Leg Extension (Machine)
3 sets of 8–10 reps
– Squeeze hard at the top, lower slowly
– Tip: Pause 1–2 seconds at peak contraction
Seated Leg Curl (Machine)
3 sets of 8–10 reps
– Focus on slow, controlled movements
– Tip: Keep your hips anchored and avoid lifting your torso
Standing Calf Raise (Machine)
3 sets of 12–15 reps
– Use a full range of motion and don’t bounce
– Tip: Pause at the top and bottom for better stimulus
– Substitution: Seated calf raise or dumbbell calf raises
Day 3 – Rest Day
Goal: Recovery, joint mobility, metabolic reset
– Take a 30–45-minute walk (preferably outdoors in natural light)
– Prioritize 7.5–8 hours of quality sleep
– Drink 35–40ml of water per kg of bodyweight
– Do light stretching or yoga (hips, shoulders, thoracic spine)
– Protein intake: Aim for 1.8–2.2g per kg of bodyweight
Day 4 – Upper Body Hypertrophy
Focus: Higher reps, shorter rest (60–90 seconds), isolation & machine-based exercises.
Machine Chest Press
4 sets of 10–12 reps
– Don’t lock out arms fully; keep constant tension
– Substitution: Dumbbell incline press or cable press
Incline or Weighted Push-Ups
3 sets of 10–15 reps
– Substitution: Cable chest press or pec deck fly
Dumbbell Lateral Raises
3 sets of 12–15 reps
– Tip: Keep a slight bend in your elbows; avoid swinging
– Substitution: Cable lateral raise
Dip Machine or Assisted Dips
3 sets of 10–12 reps
– Full range of motion, avoid shoulder shrugging
– Substitution: Triceps rope pushdown
Cable Bicep Curl (Straight Bar)
3 sets of 12–15 reps
– Elbows fixed, slow eccentric control
– Substitution: Incline dumbbell curl or preacher curl
Day 5 – Lower Body Hypertrophy
Focus: Muscle-building isolation work and accessory volume.
Hack Squat Machine
4 sets of 10–12 reps
– Keep heels planted and knees tracking with toes
– Tip: Do not fully lock out knees
Hip Thrust (Machine or Barbell)
4 sets of 10–12 reps
– Squeeze glutes hard at the top
– Tip: Tuck chin slightly, control both up and down
Walking Lunges with Dumbbells
3 sets of 20 steps (10 each leg)
– Tip: Step forward under control, push through front heel
Lying Leg Curl (Machine)
3 sets of 12–15 reps
– Tip: Don’t arch lower back; pause at peak contraction
Seated Calf Raise
3 sets of 15–20 reps
– Full stretch at the bottom, full squeeze at the top
– Tip: Avoid bouncing, slow and controlled reps
Day 6 – Active Recovery
– Perform 20–30 minutes of mobility work (hips, ankles, shoulders)
– Use foam rolling or massage ball on tight areas
– Optional: Light cardio like cycling, swimming, or a second walk
– Eat nutrient-dense meals with high protein and fiber
– Practice deep breathing or short meditation sessions
Day 7 – Passive Recovery
– No training or cardio
– Focus on nutrient timing, hydration, and restful routines
– Take magnesium and omega-3 before bed to support recovery
– Do a light stretch session or yoga flow in the evening
– Go to bed earlier to allow supercompensation and muscle repair
Continue your training over the next three weeks and unlock the full 4-week program by joining us in GetFIT App. Inside the app, you'll get access to the complete workout plan, and we'll also calculate a daily calorie target tailored to your body's needs.
You can track your daily calorie intake, as well as your protein, fat, and carbohydrate consumption. You'll also get access to hundreds of recipes, meal plans, workout programs, and e-books. As a new user, you can try it for free.
If you're already a Premium member, simply scroll down to view the remaining weeks below this text.
Lose fat and build muscle with GetFIT App!
Day 1 – Upper Body Strength
Focus: Compound lifts, heavy loading, long rest (2–3 minutes). Aim to increase the weights slightly from last week to support progressive overload.
Barbell Bench Press
5 sets x 4–5 reps
– Add 2.5–5 kg if possible from Week 1
– Keep shoulder blades retracted, feet flat
– Avoid flaring elbows too far out
– Substitute: Machine Chest Press
Lat Pulldown (Wide Grip)
4 sets x 6–8 reps
– Control the negative (lowering phase)
– Do not use momentum; keep chest up
– Substitute: Assisted Pull-Ups
Seated Dumbbell Shoulder Press
3 sets x 6–8 reps
– Full range of motion, neutral grip for shoulder safety
– Core braced, no back arch
– Substitute: Machine Shoulder Press
Seated Cable Row
3 sets x 8 reps
– Hold the contraction for 1 second
– Avoid rounding your back
– Substitute: T-Bar Row
Cable Triceps Pushdown (Straight Bar)
3 sets x 10 reps
– Elbows tucked and stationary
– Focus on locking out the triceps fully
– Substitute: Rope Pushdown
Alternating Dumbbell Bicep Curl
3 sets x 10 reps (each arm)
– Control the lowering phase
– No body swinging or shoulder movement
– Substitute: Machine Preacher Curl
Day 2 – Lower Body Strength
Focus: Maximal strength for quads, hamstrings, glutes. Prioritize control and form. Rest 2–3 minutes between sets.
Barbell Back Squat
5 sets x 4–5 reps
– Push through heels, engage core
– Hips and knees move in sync
– Substitute: Hack Squat Machine
Romanian Deadlift
4 sets x 6 reps
– Slight knee bend, feel the stretch in hamstrings
– Flat back, drive hips back
– Substitute: Dumbbell RDL or Cable RDL
Leg Press Machine
4 sets x 8 reps
– Feet shoulder-width, don’t lock knees
– Focus on full range and depth
– Substitute: Single-Leg Leg Press
Seated Leg Curl Machine
3 sets x 10 reps
– Adjust pad to fit your shin comfortably
– Hold at the top for 1 second for full hamstring contraction
Standing Calf Raise Machine
3 sets x 15 reps
– Full stretch and squeeze at top
– No bouncing; control the tempo
– Substitute: Seated Calf Raise or Dumbbell Calf Raise
Day 3 – Recovery Day (Active)
Focus: Gentle movement and tissue restoration.
– 30–45 minutes brisk walking
– 10–15 minutes mobility (hips, ankles, shoulders)
– Foam rolling: glutes, hamstrings, upper back
– Collagen + Vitamin C in the evening
– Optimize sleep: aim for 7.5–9 hours, dark cool room
Day 4 – Upper Body Hypertrophy
Focus: Time-under-tension and metabolic stress. Moderate weights, shorter rest (60–90 seconds).
Machine Chest Press
4 sets x 10–12 reps
– Slow tempo: 2 seconds up, 3 seconds down
– Don’t lock out elbows
– Substitute: Incline Dumbbell Press
Pec Deck Fly Machine
3 sets x 12–15 reps
– Squeeze chest hard at contraction
– Control the negative
– Substitute: Cable Fly
Dumbbell Lateral Raise
3 sets x 15 reps
– Raise to shoulder height, slight elbow bend
– No momentum
– Substitute: Cable Lateral Raise
Rope Triceps Pushdown
3 sets x 12–15 reps
– Split the rope at the bottom of each rep
– Elbows locked in place
– Substitute: Overhead Rope Extension
Cable Bicep Curl (Straight Bar)
3 sets x 12–15 reps
– Squeeze at the top, slow on the way down
– Substitute: Incline Dumbbell Curl
Day 5 – Lower Body Hypertrophy
Focus: Glutes, hamstrings, quads, calves. Higher volume, perfect technique.
Hack Squat Machine
4 sets x 10–12 reps
– Go deep, heels flat
– Maintain tension throughout the movement
Barbell or Machine Hip Thrust
4 sets x 12 reps
– Pause and squeeze at top for 2 seconds
– Chin tucked, spine neutral
Walking Dumbbell Lunge
3 sets x 20 steps (10 each leg)
– Soft knee landing
– Keep torso upright
– Substitute: Bulgarian Split Squat
Lying Leg Curl Machine
3 sets x 12–15 reps
– Emphasize the stretch and squeeze
– Use a slow eccentric phase
Seated Calf Raise Machine
3 sets x 15–20 reps
– Focus on slow controlled reps
– Pause at the top
Day 6 – Recovery Day (Active)
– 20–30 minutes mobility (hips, shoulders, spine)
– Light yoga or swimming
– Walk outdoors in natural light
– Prioritize protein-rich meals with vegetables
– Optional: Epsom salt bath for muscle relaxation
Day 7 – Recovery Day (Passive)
– Sleep in or take naps to promote recovery
– Gentle stretching (15 minutes)
– Magnesium + omega-3 supplements at night
– Low-stress activities: journaling, reading, time with loved ones
– Screen-free time 1 hour before bed
Day 1 – Upper Body Strength
Focus: Increase intensity with heavier weights on main compound lifts. Rest 2–3 minutes between sets.
Barbell Bench Press
5 sets x 4–6 reps
– Aim to increase weight by 2.5–5 kg compared to last week
– Perform slow and controlled movements, especially during the eccentric (lowering) phase
– Substitute: Machine chest press if technique or equipment limits apply
Lat Pulldown (Wide Grip to Chest)
4 sets x 6–8 reps
– Focus on scapular retraction at the top of the movement
– Avoid body swinging, emphasize back muscle engagement
– Substitute: Assisted pull-ups or negative pull-ups with resistance band
Seated Dumbbell Shoulder Press
4 sets x 6–8 reps
– Ensure elbows neither flare out too much nor stay too tight
– Focus on full activation of shoulder muscles, keep core tight
– Substitute: Machine shoulder press
Seated Cable Row (To Chest)
4 sets x 8 reps
– Hold peak contraction for 1–2 seconds
– Maintain a straight back and elevated chest throughout
– Substitute: T-bar row or dumbbell row
Cable Triceps Pushdown (Straight Bar)
4 sets x 10 reps
– Keep elbows locked at your sides, press to full extension
– Avoid wrist bending, maintain concentrated movement
– Substitute: Rope pushdown
Alternating Dumbbell Bicep Curl
4 sets x 10 reps (each arm)
– Use slow, controlled eccentric phase
– Avoid swinging, keep shoulders stable
– Substitute: Machine bicep curl
Day 2 – Lower Body Strength
Focus: Increase weights on major leg exercises, maintain stability and control. Rest 2–3 minutes between sets.
Barbell Back Squat
5 sets x 4–6 reps
– Keep torso tight and spine neutral
– Perform deep, controlled movement with heels planted firmly
– Substitute: Hack squat machine
Romanian Deadlift
4 sets x 6 reps
– Focus on maximal glute activation at the top position
– Slow, controlled lowering with slightly bent knees
– Substitute: Dumbbell or cable RDL
Leg Press Machine
4 sets x 8 reps
– Do not lock knees; push through the heels
– Focus on full range of motion with controlled reps
– Substitute: Single-leg leg press
Seated Leg Curl
4 sets x 10 reps
– Adjust machine comfortably, hold contraction 1–2 seconds
– Concentrate on hamstrings, avoid momentum
Standing Calf Raise Machine
4 sets x 15 reps
– Use full range of motion with slow, controlled reps
– Substitute: Seated calf raise or dumbbell calf raise
Day 3 – Rest Day
Recovery and Mobility:
– 40–50 minutes easy walking in nature or fresh air
– 15 minutes dynamic and static stretching (hip, ankle, spine)
– Foam rolling: glutes, hamstrings, upper back
– Evening collagen + vitamin C supplement for connective tissue support
– Focus on quality sleep: 7.5–9 hours in a dark, cool environment
Day 4 – Upper Body Hypertrophy
Focus: Higher volume with moderate weights, rest 60–90 seconds between sets. Aim to maximize muscle growth with controlled execution.
Chest Press Machine
4 sets x 10–12 reps
– Slow eccentric phase (3 seconds)
– Avoid full lockout of elbows
– Substitute: Dumbbell incline press
Pec Deck Machine Flyes
4 sets x 12–15 reps
– Squeeze peak contraction for at least 1 second
– Controlled lowering phase
– Substitute: Cable flyes
Dumbbell Lateral Raise
4 sets x 15 reps
– Elbows slightly bent, raise to shoulder height
– Avoid swinging, focus on muscle activation
– Substitute: Cable lateral raise
Rope Triceps Pushdown
4 sets x 12–15 reps
– Split rope ends at the bottom for max contraction
– Keep elbows stable throughout
Cable Bicep Curl (Straight Bar)
4 sets x 12–15 reps
– Slow, controlled eccentric phase
– Substitute: Incline dumbbell curl
Day 5 – Lower Body Hypertrophy
Focus: Muscle growth with higher reps and precise technique.
Hack Squat Machine
4 sets x 10–12 reps
– Deep squat with heels grounded
– Knees should not pass toes excessively
Hip Thrust (Barbell or Machine)
4 sets x 12 reps
– Hold contraction at top for 2 seconds
– Maximize glute activation
Walking Dumbbell Lunge
4 sets x 20 steps (10 per leg)
– Keep knee stable, avoid inward collapse
– Substitute: Bulgarian split squat
Lying Leg Curl Machine
4 sets x 12–15 reps
– Slow tempo, full range of motion
– Focus on hamstring contraction
Seated Calf Raise Machine
4 sets x 15–20 reps
– Slow, controlled reps
– Hold top position 1–2 seconds
Day 6 – Active Recovery
– 25–30 minutes mobility exercises (hip, ankle, shoulders)
– Foam rolling and light stretching
– Light walk or swim if possible
– Eat a high-protein, fiber-rich diet
– At least 20 minutes of sunlight and fresh air
Day 7 – Passive Recovery
– Rest day focusing on quality sleep (7.5–9 hours)
– 15 minutes light stretching in the evening
– Magnesium and omega-3 supplementation
– Stress management techniques (meditation, breathing exercises)
– Screen-free time 1 hour before bed
Day 1 – Upper Body Strength
Focus: Slightly increase weights, refine technique, slow eccentric phases. Rest 2–3 minutes between sets.
Barbell Bench Press
5 sets x 5 reps
– Increase weight by 2.5–5 kg compared to last week
– Focus on stable core and slow lowering phase (3–4 seconds)
– Substitute: Machine chest press if needed
Lat Pulldown (Wide Grip to Chest)
4 sets x 6–8 reps
– Wide grip, maximum scapular retraction
– Avoid swinging, focus on back muscle activation
– Substitute: Assisted pull-ups with resistance band
Seated Dumbbell Shoulder Press
4 sets x 6–8 reps
– Maintain upright torso, controlled movement
– Prioritize this exercise if shoulders are your weakest area
– Substitute: Machine shoulder press
Seated Cable Row (To Chest)
4 sets x 8 reps
– Hold peak contraction for 1–2 seconds
– Keep back straight and chest up
– Substitute: T-bar row or dumbbell row
Cable Triceps Pushdown (Straight Bar)
4 sets x 10 reps
– Keep elbows stable, fully extend arms
– Focus on controlled movement without wrist bending
Alternating Dumbbell Bicep Curl
4 sets x 10 reps (each arm)
– Slow eccentric phase
– Avoid swinging, keep shoulders stable
Day 2 – Lower Body Strength
Focus: Increase weights, maintain stable technique and core engagement. Rest 2–3 minutes between sets.
Barbell Back Squat
5 sets x 5 reps
– Deep squat with controlled movement
– Feet slightly turned out, heels planted firmly
– Substitute: Hack squat machine
Romanian Deadlift
4 sets x 6 reps
– Slow, focused movement with maximal glute activation
– Knees slightly bent
Leg Press Machine
4 sets x 8 reps
– Full range of motion with controlled tempo
– Do not lock knees at extension
Seated Leg Curl
4 sets x 10 reps
– Hold contraction for 1–2 seconds
– Avoid momentum
Standing Calf Raise Machine
4 sets x 15 reps
– Full range of motion with slow execution
Day 3 – Rest Day
Recovery and Mobility:
– 45 minutes walking outdoors, preferably in nature
– 15 minutes stretching focusing on hips, spine, and ankles
– Foam rolling for glutes, hamstrings, and upper back
– Collagen and vitamin C supplementation for connective tissue support
– Aim for 7.5–9 hours of quality sleep
Day 4 – Upper Body Hypertrophy
Focus: Higher reps with moderate weights, rest 60–90 seconds between sets. Emphasize muscle growth with controlled form.
Chest Press Machine
4 sets x 10–12 reps
– Slow eccentric phase (3 seconds)
– Avoid full elbow lockout
Pec Deck Machine Flyes
4 sets x 12–15 reps
– Squeeze peak contraction for 1 second
– Controlled lowering phase
Dumbbell Lateral Raise
4 sets x 15 reps
– Controlled, slow movement
– Avoid swinging
Rope Triceps Pushdown
4 sets x 12–15 reps
– Separate rope ends at the bottom for maximum contraction
– Keep elbows stable
Cable Bicep Curl (Straight Bar)
4 sets x 12–15 reps
– Slow, controlled eccentric phase
Day 5 – Lower Body Hypertrophy
Focus: Higher reps with precise execution for muscle growth.
Hack Squat Machine
4 sets x 10–12 reps
– Deep squat with heels grounded
– Knees should not excessively pass toes
Hip Thrust (Barbell or Machine)
4 sets x 12 reps
– Hold contraction at top for 2 seconds
Walking Dumbbell Lunge
4 sets x 20 steps (10 per leg)
– Keep knee stable, avoid inward collapse
Lying Leg Curl Machine
4 sets x 12–15 reps
– Full range of motion with slow tempo
Seated Calf Raise Machine
4 sets x 15–20 reps
– Controlled reps with 1–2 seconds hold at top
Day 6 – Active Recovery
– 25–30 minutes mobility exercises (hips, ankles, shoulders)
– Foam rolling and light stretching
– Light walk or swimming if possible
– Eat a protein- and fiber-rich diet
– At least 20 minutes of sunlight and fresh air
Day 7 – Passive Recovery
– Rest focusing on quality sleep (7.5–9 hours)
– 15 minutes light stretching in the evening
– Magnesium and omega-3 supplementation
– Stress management (meditation, breathing exercises)
– Screen-free time 1 hour before bedtime
More Workout Plans by GetFIT App
Whether you want to build muscle, lose weight, or simply get in better shape, you'll find the right program here. Every workout plan is structured and organized into weekly schedules, so you don't have to think about what to do, just follow the plan. Choose the one that matches your fitness level and goal, and get started today.
.avif)
Start your Body Transformation with GetFIT App today!
Get in Shape without the trial and error! Diet recipes, tracking, workouts - all the tools you need to get in shape are waiting for you inside our membership platform!
Get access to our Guides, Ebooks for Fat Loss & Muscle Gain!
Accelerate Your Progress, Smarter! With our Premium Membership, gain access to all our science-based guides, workout programs, and eBooks—everything you need for success!
Try for FREE and transform your body, just like thousands!
You Can Transform Too with Us! Thousands of people worldwide are transforming and achieving their dream bodies with the GetFIT App. Join them and start your transformation today!
New Recipes, Programs Guides, Features added for Premium Members!
Continuous Progress, Maximum Results! Our Premium Membership is updated regularly new recipes, guides, and features, ensuring you always get the best support to achieve your goals!
.webp)
Try GetFIT App for 5 days free!
Discover the premium features of the GetFIT App during a free trial: personalized calorie calculation and tracking, meal plans, recipes, workout programs, e-books, and much more. Start your transformation today!
.webp)
Dear User! Unlock your Dream Body Today!
Start your free trial today! With your premium membership, you’ll get immediate access to all the tools and content that help you lose weight, build muscle, and develop a healthy lifestyle.
.png)
.webp){kind=small}