🗓️ Weekly Workout Plan (Full Body | Fat Loss + Strength | No Crowded Routine)

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 🧠 Goal: Fat loss, muscle tone, strength build — with rest-recovery balance.

🟢 Day 1 – Monday: Back + Biceps (Pull Day)

(Crowd-free combo, since Monday chest hota hai sabka)

  • Pull-ups (Assisted/Resistance Band) – 3 sets x 8–10

  • One-arm Dumbbell Row – 3 sets x 10/side

  • Lat Pulldown (or resistance band pulldown) – 3x12

  • Barbell or Dumbbell Bicep Curl – 3x12

  • Hammer Curls – 2x10

  • Face Pulls (rope/band) – 2x15

Abs:

  • Plank – 3x30 sec

  • Leg Raises – 3x15

🔴 Day 2 – Tuesday: Legs + Glutes

  • Bodyweight Squats (or Weighted) – 4x15

  • Walking Lunges – 3x10/leg

  • Glute Bridge – 3x15

  • Step-ups (bench/chair) – 3x10/leg

  • Calf Raises – 4x20

Core Finisher:

  • Russian Twists – 3x20

  • Reverse Crunches – 3x15

🟡 Day 3 – Wednesday: Shoulders + Traps

  • Overhead Dumbbell Press – 3x10

  • Lateral Raise – 3x12

  • Front Raise – 3x12

  • Shrugs – 4x15

  • Rear Delt Fly (or bend-over raise) – 3x15

Neck/Trap Stretching: 5 minutes

🔵 Day 4 – Thursday: Chest + Triceps (Push Day)

  • Push-Ups (Wide, Incline) – 3x15

  • Bench Press (or floor press) – 4x10

  • Dumbbell Flys – 3x12

  • Triceps Dips (Bench/Chair) – 3x12

  • Overhead Triceps Extension – 3x10

Chest Finisher:

  • Push-Up Hold (midway) – 30 sec x 2

🟣 Day 5 – Friday: Functional Cardio + Core

  • Jumping Jacks – 1 min

  • High Knees – 1 min

  • Mountain Climbers – 30 sec x 3

  • Burpees – 3x10

  • Skipping – 2x1 min

Core Blaster:

  • Plank to Push-Up – 3x10

  • Side Plank (30 sec/side) – 2 rounds

⚪ Day 6 – Saturday: Full Body Strength + Stretching

  • Deadlifts (if gym available) – 3x8

  • Kettlebell Swing / Dumbbell Swing – 3x15

  • Clean & Press (light) – 3x10

  • Bodyweight Circuit (squats, pushups, rows) – 2 rounds

  • Cooldown Stretch – 10 min (yoga flow)

🟤 Day 7 – Sunday: Active Recovery or Rest

Options:

  • Light walk (30 mins)

  • Yoga / Stretching (20–30 mins)

  • Foam rolling / massage

  • OR complete rest day 😴

🧩 Tips:

  • Sets/Reps: Adjust as per stamina (start 2 sets → move to 3-4)

  • Rest between sets: 45–60 seconds

  • Water: Stay hydrated 💧

  • Track: Use apps like “Strong” or “Google Keep”

  • Equipment needed (optional):

    • Pair of dumbbells (5–10kg)

    • Resistance band

    • Chair/bench

    • Mat

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