Two-Week Personalized Workout Plan
Day Exercise Sets and Reps & Weights
Day 1: Chest and Triceps Incline Bench Press, Flat 4 sets of 8-12 reps, 4 sets of
Bench Press, Incline 8-12 reps, 3 sets of 12-15
Dumbbell Flyes, Weighted reps, 3 sets to failure, 3 sets
Dips, Tricep Dips, Overhead to failure, 3 sets of 12-15
Tricep Extensions, Skull reps, 3 sets of 10-12 reps
Crushers @ 70% of your 1RM, @
70% of your 1RM, with 15-
20 kg dumbbells, with
additional 10-15 kg,
(bodyweight or additional
weight as needed), with 15-
20 kg, with 15-20 kg
Day 2: Back and Biceps Deadlifts, Bent Over Rows, 4 sets of 8-12 reps, 4 sets of
Pull-Ups, Seated Rows, 8-12 reps, 3 sets to failure, 3
Barbell Curls, Hammer sets of 12-15 reps, 4 sets of
Curls, Concentration Curls 8-12 reps, 3 sets of 12-15
reps, 3 sets of 10-12 reps
@ 70-75% of your 1RM, @
60-70% of your 1RM,
(weighted if you can do
more than 12 reps), @ 60-
70% of your 1RM, with 30-
40 kg, with 12-15 kg
dumbbells, with 10-12 kg
Day 3: Legs and Abs Squats, Leg Press, 4 sets of 8-12 reps, 4 sets of
Romanian Deadlifts, Lunges, 12-15 reps, 3 sets of 12-15
Hanging Leg Raises, Cable reps, 3 sets of 12-15 reps
Crunches, Planks per leg, 3 sets of 15 reps, 3
sets of 12-15 reps, 3 sets of
1-minute holds
@ 70-75% of your 1RM, @
70% of your 1RM, @ 60-
70% of your 1RM, with 15-
20 kg dumbbells,
bodyweight, bodyweight,
bodyweight
Day 4: Rest or Active Light cardio, stretching, or Light cardio, stretching, or
Recovery yoga yoga
N/A
Day 5: Shoulders and Traps Overhead Press, Front 4 sets of 8-12 reps, 3 sets of
Raises, Lateral Raises, Rear 12-15 reps, 4 sets of 12-15
Delt Flyes, Shrugs reps, 3 sets of 12-15 reps, 4
sets of 12-15 reps
@ 60-70% of your 1RM,
with 8-10 kg dumbbells,
with 8-10 kg dumbbells,
with 8-10 kg dumbbells,
with 20-25 kg dumbbells
Day 6: Full Body and Abs Clean and Press, Pull-Ups, 4 sets of 8-12 reps, 3 sets to
Dips, Hanging Leg Raises, failure, 3 sets to failure, 3
Cable Crunches, Planks sets of 15 reps, 3 sets of 12-
15 reps, 3 sets of 1-minute
holds
@ 60-70% of your 1RM,
(weighted if you can do
more than 12 reps),
(weighted if you can do
more than 15 reps),
bodyweight, bodyweight,
bodyweight
Day 7: Rest or Light Cardio Light cardio, stretching, or Light cardio, stretching, or
yoga yoga
N/A
Day 1: Chest and Triceps Incline Bench Press, Flat 4 sets of 8-12 reps, 4 sets of
Bench Press, Incline 8-12 reps, 3 sets of 12-15
Dumbbell Flyes, Weighted reps, 3 sets to failure, 3 sets
Dips, Tricep Dips, Overhead to failure, 3 sets of 12-15
Tricep Extensions, Skull reps, 3 sets of 10-12 reps
Crushers @ 70% of your 1RM, @
70% of your 1RM, with 15-
20 kg dumbbells, with
additional 10-15 kg,
(bodyweight or additional
weight as needed), with 15-
20 kg, with 15-20 kg
Day 2: Back and Biceps Deadlifts, Bent Over Rows, 4 sets of 8-12 reps, 4 sets of
Pull-Ups, Seated Rows, 8-12 reps, 3 sets to failure, 3
Barbell Curls, Hammer sets of 12-15 reps, 4 sets of
Curls, Concentration Curls 8-12 reps, 3 sets of 12-15
reps, 3 sets of 10-12 reps
@ 70-75% of your 1RM, @
60-70% of your 1RM,
(weighted if you can do
more than 12 reps), @ 60-
70% of your 1RM, with 30-
40 kg, with 12-15 kg
dumbbells, with 10-12 kg
Day 3: Legs and Abs Squats, Leg Press, 4 sets of 8-12 reps, 4 sets of
Romanian Deadlifts, Lunges, 12-15 reps, 3 sets of 12-15
Hanging Leg Raises, Cable reps, 3 sets of 12-15 reps
Crunches, Planks per leg, 3 sets of 15 reps, 3
sets of 12-15 reps, 3 sets of
1-minute holds
@ 70-75% of your 1RM, @
70% of your 1RM, @ 60-
70% of your 1RM, with 15-
20 kg dumbbells,
bodyweight, bodyweight,
bodyweight
Day 4: Rest or Active Light cardio, stretching, or Light cardio, stretching, or
Recovery yoga yoga
N/A
Day 5: Shoulders and Traps Overhead Press, Front 4 sets of 8-12 reps, 3 sets of
Raises, Lateral Raises, Rear 12-15 reps, 4 sets of 12-15
Delt Flyes, Shrugs reps, 3 sets of 12-15 reps, 4
sets of 12-15 reps
@ 60-70% of your 1RM,
with 8-10 kg dumbbells,
with 8-10 kg dumbbells,
with 8-10 kg dumbbells,
with 20-25 kg dumbbells
Day 6: Full Body and Abs Clean and Press, Pull-Ups, 4 sets of 8-12 reps, 3 sets to
Dips, Hanging Leg Raises, failure, 3 sets to failure, 3
Cable Crunches, Planks sets of 15 reps, 3 sets of 12-
15 reps, 3 sets of 1-minute
holds
@ 60-70% of your 1RM,
(weighted if you can do
more than 12 reps),
(weighted if you can do
more than 15 reps),
bodyweight, bodyweight,
bodyweight
Day 7: Rest or Light Cardio Light cardio, stretching, or Light cardio, stretching, or
yoga yoga
N/A
