Weekly workout plan May 4 - May 10

If you’re looking for a structured, balanced weekly workout plan that hits all major muscle groups while allowing proper recovery, this is it. This split follows a focused approach: dedicated days for chest, legs, shoulders, and core/cardio, with built-in variety to keep things fresh and prevent overuse.

The plan pairs complementary movements (like chest with triceps or shoulders with back) and alternates upper/lower body emphasis for better recovery. Whether you’re an intermediate lifter or returning to consistent training, this routine delivers progressive overload while minimizing burnout.

General Guidelines for Success

•  Warm-up: Always start with 5–10 minutes of light cardio (jogging in place, jumping jacks, or rowing) followed by dynamic stretches.

•  Weight Selection: Choose weights that challenge you on the last 2–3 reps while maintaining perfect form.

•  Sets & Reps: Most exercises use 3–4 sets of 8–12 reps. Rest 60–90 seconds between sets.

•  Progression: Gradually increase weight or reps each week as you get stronger.

•  Cool-down: Finish every session with static stretching for the worked muscles.

•  Recovery: Stay hydrated, listen to your body, and take a rest or deload week when needed.

Now, let’s break down the full week:

Monday: Chest Focus (with Triceps)

Kick off the week with a powerful chest session that also targets triceps for that complete upper body push.

1.  Bench Press (barbell or dumbbell) – 4 sets × 8–10 reps

2.  Incline Dumbbell Press – 3 sets × 10–12 reps

3.  Chest Flyes (dumbbell or machine) – 3 sets × 12 reps

4.  Tricep Dips or Skull Crushers – 3 sets × 10–12 reps

5.  Overhead Tricep Extension – 3 sets × 12 reps

Tuesday: Legs Focus

Build a strong foundation with a comprehensive lower body workout.

1.  Squats (barbell back squat or goblet) – 4 sets × 8–10 reps

2.  Romanian Deadlifts – 3 sets × 10 reps

3.  Lunges (walking or reverse) – 3 sets × 10 reps per leg

4.  Leg Press or Hack Squat – 3 sets × 10–12 reps

5.  Calf Raises – 4 sets × 15 reps

Wednesday: Shoulders Focus (with Back)

Develop capped shoulders and a strong back for better posture and pulling strength.

1.  Overhead Shoulder Press (seated dumbbell or military) – 4 sets × 8–10 reps

2.  Lateral Raises – 3 sets × 12–15 reps

3.  Front Raises or Upright Rows – 3 sets × 12 reps

4.  Bent-Over Rows (dumbbell or barbell) – 3 sets × 10 reps

5.  Face Pulls or Rear Delt Flyes – 3 sets × 12–15 reps

Thursday: Core + Cardio

Recharge with a core-sculpting circuit and fat-burning cardio. Core Circuit (3–4 rounds, minimal rest between exercises):

•  Plank – 3 × 45–60 seconds

•  Russian Twists (with or without weight) – 3 × 20 reps per side

•  Leg Raises or Hanging Knee Raises – 3 × 12 reps

•  Bicycle Crunches – 3 × 20 reps per side

Cardio: 30–45 minutes moderate intensity (brisk walking, jogging, cycling, or rowing).

Friday: Chest Focus (Variation + Biceps)

Hit the chest from new angles with fresh exercises and finish with biceps for balanced arms.

1.  Dumbbell Floor Press or Decline Press – 4 sets × 8–10 reps

2.  Push-Ups (weighted if possible) or Machine Chest Press – 3 sets × 10–12 reps

3.  Cable Crossovers or Pec Deck – 3 sets × 12–15 reps

4.  Barbell or Dumbbell Bicep Curls – 3 sets × 10–12 reps

5.  Hammer Curls – 3 sets × 12 reps

Saturday: Legs Focus (Variation)

Another leg day with different movements to target muscles from new angles and promote growth.

1.  Deadlifts (conventional or trap bar) – 4 sets × 6–8 reps

2.  Bulgarian Split Squats – 3 sets × 10 reps per leg

3.  Hamstring Curls (machine or stability ball) – 3 sets × 12 reps

4.  Step-Ups – 3 sets × 10 reps per leg

5.  Seated or Standing Calf Raises – 4 sets × 15 reps

Sunday: Core + Cardio (Variation)

Wrap up the week with a different core emphasis and cardio style for active recovery. Core Circuit (3–4 rounds):

•  Side Planks – 3 × 30–45 seconds per side

•  Bird-Dog – 3 × 12 reps per side

•  Ab Wheel Rollouts or Dead Bugs – 3 × 10–12 reps

•  Superman Holds or Back Extensions – 3 × 12 reps

Cardio: 30–45 minutes (try HIIT: 30 sec high effort / 60 sec recovery, or steady-state like swimming or elliptical).

Take light walks or full rest days as needed between sessions. This push-pull and upper-lower alternation helps ensure each muscle group gets adequate recovery time while you stay consistent.

Ready to crush this week? Save this plan, hit the gym with focus, and watch your strength and physique transform. Consistency beats perfection—show up, lift smart, and recover well.

What’s your favorite day in this split? Drop a comment below! 💪