Comprehensive Workout Planner

Your complete guide to training, warm-ups, and progress tracking.

Pre-Workout Warm-up

Perform this 10-15 minute routine before every session.

1

General Warm-up

5 minutes of light cardio to raise your core temperature. Choose one: Jog, Bike, Row, or Jumping Jacks.

2

Dynamic Mobility

5 minutes of dynamic stretches like Leg Swings, Arm Circles, Bodyweight Squats, and Lunges to mobilize joints.

3

Specific Warm-up

Perform ramping sets for your first main lift of the day, gradually increasing the weight to your working sets.

Push: Chest, Shoulders & Triceps

This workout focuses on pushing movements to build strength and size in your upper body.

Pull: Back & Biceps

This session targets the muscles responsible for pulling actions, crucial for developing a strong and wide back.

Legs: Quads, Hamstrings & Glutes

A challenging workout dedicated to building a powerful lower body.

Full Body: Workout A

Full Body: Workout B

1-Day Full Body Blitz

A high-intensity session to maintain strength and muscle when you have minimal time. Focus on excellent form and high effort.

Your Progress

Workout History