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Workout Plans
Upper/Lower/Push/Pull/Legs (5-day plan)

Upper/Lower/Push/Pull/Legs (5-day plan)

1.) 1st Week of Workout Plan :

Day 1: Upper Body

Goal: Target all major upper body muscle groups, focusing on volume and mechanical tension.

  1. Chest Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Adjust the seat so the handles align with your mid-chest.
      • Control the eccentric phase (lowering) for 3 seconds to maximize tension.
    • Substitute: Barbell Bench Press.
  2. Lat Pulldown (Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Pull the bar toward your upper chest, not behind your neck.
      • Pause for 1 second at the bottom to activate the lats.
    • Substitute: Pull-Ups.
  3. Lateral Raise (Machine)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep a slight bend in your elbows.
      • Focus on raising from your shoulder, not shrugging.
    • Substitute: Dumbbell Lateral Raise.
  4. Cable Bicep Curl
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Keep your elbows fixed at your sides.
      • Slow down the lowering phase for increased time under tension.
    • Substitute: Hammer Curls.
  5. Cable Rope Tricep Pushdown
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Use a rope to extend the range of motion.
      • Squeeze your triceps at the bottom of the movement.
    • Substitute: Dips.

‍

Day 2: Lower Body

Goal: Engage the entire lower body, focusing on glutes and hamstrings for balanced development.

  1. Leg Press
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Push through your heels to engage glutes.
      • Avoid locking out your knees.
    • Substitute: Hack Squat.
  2. Seated Leg Curl
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Squeeze your hamstrings at the bottom position.
      • Control the eccentric (lowering) for 3 seconds.
    • Substitute: Stability Ball Hamstring Curl.
  3. Hip Thrust (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Squeeze your glutes at the top for 2 seconds.
      • Avoid hyperextending your lower back.
    • Substitute: Barbell Hip Thrust.

‍

Day 3: Push (Chest, Shoulders, Triceps)

Goal: Isolate pushing muscles through controlled, machine-based exercises.

  1. Incline Chest Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Set the incline to 30-45 degrees.
      • Control the weight during both the push and return.
  2. Shoulder Press (Machine)
    • Sets/Reps: 3 x 8-10
    • Tips:
      • Keep your back flat against the pad.
      • Avoid locking out your elbows.
  3. Cable Tricep Overhead Extension
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows close to your head.
      • Fully extend and squeeze your triceps.

‍

Day 4: Pull (Back & Biceps)

Goal: Strengthen the back and biceps with a variety of pulling angles and grips.

  1. T-Bar Row
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your chest lifted and avoid using momentum.
      • Squeeze your shoulder blades at the top.
  2. Cable Face Pull
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Pull the rope toward your forehead.
      • Keep your elbows high to target the rear delts.
  3. Preacher Curl (Machine)
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Maintain tension by not fully extending your elbows.
      • Slow down the eccentric phase.

‍

Day 5: Legs

Goal: Target all lower body muscles with an emphasis on quads, hamstrings, and glutes.

  1. Smith Machine Squat
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Position your feet slightly forward for glute engagement.
      • Keep a controlled tempo, especially when lowering.
  2. Leg Extension (Machine)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Pause at the top to fully engage the quads.
      • Adjust the seat to align your knees with the machine’s axis.
  3. Seated Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause at the top for a strong contraction.
      • Avoid bouncing the weight.

‍

Days 6 & 7: Rest & Recovery

Goal: Support muscle repair, improve mobility, and optimize overall well-being.

Recovery Recommendations:

  • Active Recovery: Light 20-30 minute walks to promote blood flow.
  • Mobility Work: Gentle stretching and foam rolling (5-10 minutes).
  • Nutrition: Prioritize high-protein meals (e.g., eggs, lean meat, Greek yogurt).
  • Hydration: Aim for at least 2.5-3L of water daily.

‍

By maintaining consistency and focusing on progressive overload, you’ll experience continuous strength and muscle gains throughout the program.

‍

Training
Workout Plans
Upper/Lower/Push/Pull/Legs (5-day plan)
2.) 2nd Week of Workout Plan :

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.

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2.) 2nd Week of Workout Plan :

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Incline Chest Press (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Slow down the eccentric phase (3 seconds on the way down).
      • Hold the contraction at the top for 1 second.
    • Substitute: Smith machine incline press.
  2. Lat Pulldown (Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your back straight and avoid leaning backward.
      • Focus on pulling your elbows down, not your hands.
    • Substitute: Assisted pull-up.
  3. Lateral Raise (Machine)
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Lift with your shoulders, not your traps.
      • Hold the top position for 1 second.
    • Substitute: Cable lateral raise.
  4. Preacher Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Control the movement; avoid bouncing.
      • Keep your elbows fixed on the pad.
    • Substitute: Cable bicep curl with a straight bar.
  5. Rope Tricep Pushdown (Cable)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Spread the rope ends apart at the bottom.
      • Keep your elbows stationary.
    • Substitute: V-bar tricep pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Place your feet slightly forward to engage the glutes more.
      • Do not lock your knees at the top.
  2. Lying Leg Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Control the movement, especially on the way down.
      • Keep your hips down on the pad.
  3. Hip Thrust (Machine)
    • Sets/Reps: 5 x 8-10
    • Tips:
      • Squeeze your glutes for 2 seconds at the top.
      • Keep your torso stable—avoid leaning back.
  4. Standing Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause for 1-2 seconds at the top.
      • Avoid bouncing; control the descent.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Chest Press (Machine)
    • Sets/Reps: 4 x 8-10 (last set: rest-pause)
    • Tips:
      • Keep your shoulder blades retracted.
      • Avoid locking your elbows.
  2. Shoulder Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your back pressed against the pad.
      • Control the movement on the way down.
  3. Overhead Tricep Extension (Cable)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows close to your head.
      • Fully extend your arms without locking your elbows.

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Machine, Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your chest up and avoid leaning back.
      • Pull your elbows back toward your waist.
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Keep your elbows high and pull toward your forehead.
      • Squeeze your shoulder blades together at the end.
  3. Cable Curl (Straight Bar)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows tucked in.
      • Control the movement and avoid swinging.

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Position your feet shoulder-width apart.
      • Do not lock your knees.
  2. Seated Leg Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Focus on squeezing your hamstrings.
      • Avoid lifting your hips off the seat.
  3. Hip Thrust (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Pause for 2 seconds at the top for maximum glute activation.
      • Avoid hyperextending your lower back.
  4. Seated Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause at the top for a full contraction.
      • Lower the weight slowly for a stretch.

‍

Days 6-7: Rest (Active Recovery)

  • Movement: 20-30 minutes of light walking.
  • Mobility: 5-10 minutes of stretching focusing on hips, shoulders, and back.
  • Nutrition:
    • Protein Intake: 2-2.2 g per kg of body weight.
    • Hydration: 3-4 liters of water per day.
  • Recovery Tips:
    • Prioritize 7-9 hours of quality sleep.
    • Incorporate foam rolling for muscle recovery.
    • Maintain a nutrient-dense diet with a focus on whole foods.
3.) 3rd Week of Workout Plan :

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set + rest-pause)
    • Tips:
      • Lower slowly (4-second eccentric phase).
      • Keep your shoulder blades retracted and avoid locking out your elbows.
    • Substitute: Smith Machine Bench Press.
  2. Wide-Grip Lat Pulldown
    • Sets/Reps: 4 x 8-10 (last set: drop set)
    • Tips:
      • Pull your elbows down to your sides—don’t just focus on your hands.
      • Keep your chest up and back straight.
    • Substitute: Assisted Pull-Ups.
  3. Lateral Raise Machine
    • Sets/Reps: 5 x 12-15 (finish with rest-pause)
    • Tips:
      • Lift from your shoulders, not your traps.
      • Hold the top position for 1-2 seconds.
    • Substitute: Cable Lateral Raise.
  4. Hammer Curl Machine
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Keep your elbows stable—don’t swing.
      • Avoid using momentum; stay controlled.
    • Substitute: Cable Hammer Curls.
  5. Rope Tricep Pushdown
    • Sets/Reps: 4 x 12-15 (last set: drop set)
    • Tips:
      • Spread the rope at the bottom for better tricep engagement.
      • Keep your elbows locked in place.
    • Substitute: V-Bar Tricep Pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat Machine
    • Sets/Reps: 5 x 8 (last set: drop set + rest-pause)
    • Tips:
      • Position your feet slightly forward to target the glutes.
      • Avoid locking out your knees.
  2. Lying Leg Curl
    • Sets/Reps: 4 x 10-12 (last set: drop set)
    • Tips:
      • Keep your hips down—don’t lift them off the pad.
      • Control the lowering phase (3-4 seconds).
  3. Hip Thrust Machine
    • Sets/Reps: 5 x 8 (last set: drop set)
    • Tips:
      • Squeeze your glutes for 2 seconds at the top.
      • Avoid hyperextending your lower back.
  4. Standing Calf Raise
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Pause at the top for 2 seconds.
      • Don’t bounce—use a controlled motion.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Incline Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set)
  2. Shoulder Press Machine
    • Sets/Reps: 4 x 8-10
  3. Cable Overhead Tricep Extension
    • Sets/Reps: 4 x 12-15

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Wide Grip)
    • Sets/Reps: 4 x 8-10
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15
  3. Cable Curl Machine
    • Sets/Reps: 3 x 12-15

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press Machine
    • Sets/Reps: 5 x 8-10 (last set: drop set)
  2. Seated Leg Curl Machine
    • Sets/Reps: 4 x 10-12
  3. Hip Thrust Machine
    • Sets/Reps: 4 x 8-10
  4. Seated Calf Raise
    • Sets/Reps: 4 x 12-15

‍

Day 6-7: Rest Days (Active Recovery)

  • Movement: 30 minutes light walking.
  • Mobility Work: Hips, shoulders, and back (5-10 minutes).
  • Nutrition:
    • Protein: 2.2 g/kg body weight.
    • Hydration: 3-4 liters per day.
  • Recovery:
    • Sleep 7-9 hours.
    • Foam rolling and self-myofascial release.
    • Optimize micronutrient and macronutrient intake.
4.) 4th Week of Workout Plan :

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set + rest-pause)
    • Tips:
      • Control the lowering phase (4 sec).
      • Keep your shoulders retracted throughout the movement.
    • Substitute: Smith machine bench press.
  2. Wide-Grip Lat Pulldown
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Pull your elbows down and back, not just your hands.
      • Keep your chest lifted, and avoid leaning back excessively.
    • Substitute: T-bar row.
  3. Lateral Raise Machine
    • Sets/Reps: 5 x 12-15 (last set: rest-pause)
    • Tips:
      • Focus on lifting from your shoulders, not your traps.
      • Hold the top position for 1-2 seconds.
    • Substitute: Cable lateral raises.
  4. Hammer Curl Machine
    • Sets/Reps: 4 x 10-12 (last set: drop set)
    • Tips:
      • Avoid swinging your arms—only your biceps should work.
      • Slow down the negative (3 sec).
    • Substitute: Cable rope hammer curl.
  5. Rope Tricep Pushdown
    • Sets/Reps: 4 x 12-15 (last set: drop set + rest-pause)
    • Tips:
      • Spread the rope at the bottom for maximum triceps engagement.
      • Keep your elbows fixed.
    • Substitute: V-bar pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat Machine
    • Sets/Reps: 5 x 8 (last set: drop set + rest-pause)
    • Tips:
      • Lower slowly (4 sec eccentric).
      • Keep your feet slightly turned out and knees aligned.
  2. Lying Leg Curl
    • Sets/Reps: 5 x 10-12 (last set: partial reps + drop set)
    • Tips:
      • Keep your hips down and engage your hamstrings fully.
      • Drive through your heels, not your toes.
  3. Hip Thrust Machine
    • Sets/Reps: 5 x 8 (last set: rest-pause)
    • Tips:
      • Squeeze your glutes at the top for 2 sec.
      • Avoid arching your lower back.
  4. Standing Calf Raise
    • Sets/Reps: 4 x 15 (last set: partial reps)
    • Tips:
      • Hold the top position for 2 sec.
      • Use a full range of motion.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Incline Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set)
    • Tips:
      • Drive through your palms for better chest activation.
      • Control the descent (4 sec eccentric).
  2. Shoulder Press Machine
    • Sets/Reps: 4 x 8-10 (last set: rest-pause)
    • Tips:
      • Keep your core braced to avoid arching your back.
      • Press until your arms are fully extended.
  3. Cable Overhead Tricep Extension
    • Sets/Reps: 4 x 12-15 (last set: drop set)
    • Tips:
      • Keep your elbows fixed and pointed forward.
      • Stretch your triceps at the bottom position.

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Wide Grip)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Keep your chest up and pull with your elbows.
      • Avoid rounding your lower back.
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Pull towards your face while keeping your elbows high.
      • Focus on squeezing your rear delts.
  3. Cable Curl
    • Sets/Reps: 4 x 12-15 (last set: drop set + rest-pause)
    • Tips:
      • Keep your elbows in place and focus on bicep contraction.
      • Avoid swinging your body.

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press Machine
    • Sets/Reps: 5 x 8-10 (last set: drop set + partial reps)
    • Tips:
      • Keep your feet shoulder-width apart.
      • Control the descent (4 sec eccentric).
  2. Leg Extension Machine
    • Sets/Reps: 5 x 12 (last set: rest-pause)
    • Tips:
      • Hold the contraction at the top for 1-2 sec.
      • Avoid locking your knees.
  3. Hip Thrust Machine
    • Sets/Reps: 4 x 8 (last set: rest-pause)
    • Tips:
      • Keep your chin tucked and focus on your glutes.
      • Avoid pushing through your lower back.
  4. Seated Calf Raise
    • Sets/Reps: 4 x 15 (last set: partial reps)
    • Tips:
      • Use a controlled tempo.
      • Hold the top position for 2 sec.

‍

Day 6-7: Rest (Active Recovery)

  • Movement: 30 minutes of light walking.
  • Mobility: Focus on hips, shoulders, and spine (10 minutes).
  • Nutrition:
    • Protein: 2.2-2.5 g/kg body weight.
    • Hydration: 3-4 liters of water per day.
  • Recovery:
    • Aim for 7-9 hours of quality sleep.
    • Stretch and foam roll tight areas.

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