Weekly workout plan April 6-12, 2026

Monday: Chest Focus

•  Incline Dumbbell Press (neutral grip, 2-second pause at bottom) – 4 sets of 8–10 reps

•  Flat Barbell Bench Press (medium grip, controlled tempo) – 3 sets of 9–11 reps

•  Single-Arm Cable Flyes (high pulley, standing) – 3 sets of 12–15 reps per arm

•  Pec Deck Machine with Slow Negative – 3 sets of 12–15 reps

•  Cable Tricep Pushdowns (straight bar) + Close-Grip Floor Push-Ups superset – 3 sets of 10–12 each

Tuesday: Legs Focus

•  Hack Squat Machine (shoulder-width stance) – 4 sets of 8–10 reps

•  Dumbbell Bulgarian Split Squats (rear foot elevated, upright torso) – 3 sets of 9–11 reps per leg

•  Alternating Forward Lunges (bodyweight or light DB, long stride) – 3 sets of 10 reps per leg

•  Lying Leg Curls (machine, full stretch + squeeze) – 3 sets of 12 reps

•  Single-Leg Standing Calf Raises – 4 sets of 15–20 reps per leg

Wednesday: Shoulders Focus

•  Standing Dumbbell Arnold Press – 4 sets of 8–10 reps

•  Cable Lateral Raises (low pulley, slight lean away) – 3 sets of 12–15 reps per arm

•  EZ-Bar Front Raises (neutral grip) – 3 sets of 12 reps

•  Seated Rear Delt Flyes (dumbbells, chest-supported) – 3 sets of 12–15 reps

•  Cable Face Pulls (with pause at peak retraction) – 3 sets of 12–15 reps

Thursday: Core and Cardio Focus

Core circuit (3–4 rounds, minimal rest):

•  Cable Crunches (kneeling, rope attachment) – 3 sets of 12–15 reps

•  Hanging Leg Raises (or lying version with knee tuck) – 3 sets of 10–15 reps

•  Side Plank with Rotation – 3 sets of 20–30 seconds per side

•  Pallof Press (anti-rotation hold) – 3 sets of 20–25 seconds per side

•  Prone Superman with Arm/Leg Pulse – 3 sets of 15 reps

Cardio: 25–40 minutes moderate steady-state (stationary bike, elliptical, or brisk incline walk). Or 20-min HIIT: 35 sec effort (mountain climbers or step-ups) / 25 sec recovery.

Friday: Chest Focus (different from Monday)

•  Decline Barbell or Smith Machine Press – 4 sets of 8–10 reps

•  Incline Cable Press (seated) – 3 sets of 10–12 reps

•  Low-to-High Cable Flyes (crossover emphasis) – 3 sets of 12–15 reps

•  Machine Chest Flyes (pec deck variation) – 3 sets of 12–15 reps

•  Overhead Dumbbell Tricep Extensions + Diamond Push-Ups superset – 3 sets of 10–12 each

Saturday: Legs Focus (different from Tuesday)

•  Front Squats (dumbbell goblet or barbell) – 4 sets of 8–10 reps

•  Romanian Deadlifts (barbell, focus on hamstring stretch) – 3 sets of 10 reps

•  Walking Lunges with Dumbbell Overhead Hold – 3 sets of 10 steps per leg

•  Seated Leg Extensions (machine, slow eccentric) – 3 sets of 12 reps

•  Seated Calf Raises (full range with pause at top) – 4 sets of 15–20 reps

Sunday: Core and Cardio Focus (different from Thursday)

Core circuit (3–4 rounds):

•  Ab Wheel Rollouts (kneeling progression) – 3 sets of 8–12 reps

•  Russian Twists (feet elevated, slow control) – 3 sets of 15–20 reps per side

•  Bird-Dog with Knee-to-Elbow – 3 sets of 10 reps per side

•  Plank Jacks – 3 sets of 20–30 seconds

•  Standing High-to-Low Cable Woodchoppers – 3 sets of 12 reps per side

Cardio: 25–40 minutes rowing machine, cycling intervals, or jump rope. Or varied HIIT: 40 sec effort (high knees or shadow boxing) / 20 sec rest.