4-week plan focusing on chest, back, shoulders and arms with progressive overload.
1
Chest Power
3 exercises
Push-Up
5×5-6
· Chest · 120s rest
💡 Heavy compound sets
Bench Press
3×8-10
· Chest · 90s rest
Incline Bench Press
3×10-12
· Chest · 75s rest
2
Back Thickness
2 exercises
Wide Push-Up
5×5-6
· Chest · 120s rest
Lat Pulldown
4×8
· Back · 90s rest
3
Shoulder Strength
2 exercises
Barbell Row
4×8-10
· Back · 90s rest
Push-Up
3×12
· Chest · 75s rest
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Arms Superset
2 exercises
Seated Cable Row
4×10
· Back · 75s rest
Incline Bench Press
4×10
· Chest · 75s rest
6
Upper Body Volume
3 exercises
Push-Up
4×10
· Chest · 75s rest
Wide Push-Up
4×10
· Chest · 75s rest
Barbell Row
3×12
· Back · 60s rest
7
Active Recovery
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.