Male Training Schedule

DAY 1 (MONDAY) - UPPER BODY + CORE

WARM-UP (10 minutes)

3 min light jogging/marching in place
2 min arm circles (forward & backward)
2 min shoulder rolls and neck stretches
3 min dynamic stretches (arm swings, torso twists)

STRENGTH TRAINING (45 minutes)

1. Push-ups

• 4 sets × 12-15 reps
• Rest: 60 seconds between sets
• Progression: Standard → Decline → Diamond push-ups

2. Dumbbell Bench Press

• 4 sets × 10-12 reps
• Weight: Start with 15-20kg dumbbells
• Rest: 90 seconds

3. Dumbbell Flyes

• 3 sets × 12 reps
• Weight: 8-12kg dumbbells
• Rest: 60 seconds

4. Tricep Dips

• 3 sets × 10-12 reps
• Use chair or bench
• Rest: 60 seconds

CORE (Belly Fat Focus)

5. Plank

• 4 sets × 45-60 seconds | Rest: 30 seconds

6. Bicycle Crunches

• 4 sets × 20 reps each side | Rest: 30 seconds

7. Russian Twists

• 3 sets × 30 reps | Use 5-8kg weight | Rest: 30 seconds

8. Mountain Climbers

• 3 sets × 20 reps each leg | Rest: 30 seconds

CARDIO (20 minutes)

                HIIT Protocol:

                • 2 min warm-up walk

                • 8 rounds of: 30 sec high intensity + 90 sec recovery

                • 2 min cool-down walk

                • Options: Treadmill, stationary bike, or burpees

COOL-DOWN (10 minutes)

5 min light walking
5 min stretching (chest, shoulders, core)

DAY 2 (TUESDAY) - LOWER BODY + CARDIO

WARM-UP (10 minutes)

3 min light jogging
2 min leg swings (front-back, side-side)
2 min hip circles
3 min bodyweight squats and lunges

STRENGTH TRAINING (45 minutes)

1. Squats

• 4 sets × 15 reps
• Bodyweight or with 10-15kg dumbbells
• Rest: 90 seconds

2. Deadlifts

• 4 sets × 12 reps
• Start with 20-25kg
• Rest: 2 minutes

3. Walking Lunges

• 3 sets × 12 reps each leg
• Hold 5-8kg dumbbells
• Rest: 60 seconds

4. Calf Raises

• 4 sets × 20 reps
• Use step for full range
• Rest: 45 seconds

5. Wall Sit

• 3 sets × 45-60 seconds
• Rest: 60 seconds

CORE SUPERSET

6. Dead Bug

• 3 sets × 10 each side

7. Leg Raises

• 3 sets × 15 reps | Rest: 45 seconds between supersets

CARDIO (25 minutes)

                Steady State:

                • 5 min warm-up

                • 15 min moderate intensity (60-70% max heart rate)

                • 5 min cool-down

DAY 3 (WEDNESDAY) - ACTIVE RECOVERY + CORE

LIGHT ACTIVITY (30 minutes)

20 min brisk walk or light cycling
10 min yoga flow or stretching

CORE-FOCUSED SESSION (20 minutes)

1. Plank Variations - 3 rounds

• Standard plank: 30 sec
• Side plank (each side): 20 sec
• Rest: 30 sec between rounds

2. Hollow Body Hold

• 3 sets × 20-30 seconds | Rest: 30 seconds

3. Bird Dog

• 3 sets × 10 each side | Rest: 30 seconds

4. Glute Bridge

• 3 sets × 15 reps | Rest: 30 seconds

DAY 4 (THURSDAY) - FULL BODY CIRCUIT

CIRCUIT TRAINING (40 minutes)

4 rounds of the following circuit (Rest 2 minutes between rounds):

Circuit Exercises (45 seconds each):

1. Burpees
2. Dumbbell Thrusters (8-12kg)
3. Plank to T
4. Jump Squats
5. Push-up to Downward Dog
6. High Knees
Rest 15 seconds between each exercise

FINISHER - CORE BLAST (10 minutes)

2 rounds with 30 sec rest between:

• Plank - 1 min
• Bicycle Crunches - 1 min
• Russian Twists - 1 min
• Mountain Climbers - 1 min

DAY 5 (FRIDAY) - UPPER BODY + HIIT

STRENGTH TRAINING (45 minutes)

1. Pull-ups/Assisted Pull-ups

• 4 sets × 8-12 reps | Rest: 2 minutes

2. Bent-over Rows

• 4 sets × 12 reps | 15-20kg dumbbells | Rest: 90 seconds

3. Lat Pulldowns

• 3 sets × 12 reps | Or resistance band pulldowns | Rest: 60 seconds

4. Bicep Curls

• 3 sets × 12 reps | 8-12kg dumbbells | Rest: 60 seconds

5. Hammer Curls

• 3 sets × 12 reps | Rest: 60 seconds

6. Shoulder Press

• 3 sets × 12 reps | 8-12kg dumbbells | Rest: 60 seconds

7. Lateral Raises

• 3 sets × 15 reps | 3-5kg dumbbells | Rest: 45 seconds

HIIT CARDIO (20 minutes)

                Tabata Protocol:

                • 8 rounds of: 20 sec all-out + 10 sec rest

                • 2 min recovery between 2 Tabata blocks

                • Exercises: Burpees, Jump Squats, High Knees, Mountain Climbers

DAY 6 (SATURDAY) - LEGS + ABS

STRENGTH TRAINING (45 minutes)

1. Goblet Squats

• 4 sets × 15 reps | 12-15kg dumbbell | Rest: 90 seconds

2. Romanian Deadlifts

• 4 sets × 12 reps | 15-20kg dumbbells | Rest: 90 seconds

3. Step-ups

• 3 sets × 12 each leg | Use bench/step with 8kg dumbbells | Rest: 60 seconds

4. Single-leg Glute Bridge

• 3 sets × 10 each leg | Rest: 45 seconds

ABS INTENSIVE (20 minutes)

1. Plank Series - 3 rounds

• Front plank: 45 sec
• Right side plank: 30 sec
• Left side plank: 30 sec
• Rest: 60 sec between rounds

2. V-ups

• 3 sets × 15 reps

3. Dead Bug

• 3 sets × 10 each side

4. Pallof Press

• 3 sets × 12 each side (resistance band)

CARDIO (20 minutes)

Moderate intensity cycling or rowing

DAY 7 (SUNDAY) - ACTIVE RECOVERY

RECOVERY SESSION (45 minutes)

30 min leisurely walk/light swim
15 min full-body stretching and foam rolling

WEEKLY GUIDELINES & PROGRESSION

Progressive Overload:

Week 1-2: Learn form, establish routine
Week 3-4: Increase weights by 10-15%
Week 5-6: Add extra set or reps
Week 7-8: Increase weights again

Cardio Heart Rate Zones:

Fat Burning: 60-70% max HR
HIIT: 80-90% max HR
Recovery: 50-60% max HR

Recovery Indicators:

Sleep: 7-8 hours nightly
Soreness: Mild to moderate (not severe)
Energy: Good throughout day
Performance: Gradual improvement

Monthly Assessments:

Body measurements
Progress photos
Performance benchmarks
Body fat percentage (DEXA/BodPod preferred)

EXPECTED TIMELINE TO 13% BODY FAT

Males: 12-16 weeks (from 18-20%)

Rate: 1-2% body fat loss per month with consistent adherence

            Key Success Factors:

            • Consistent training schedule

            • Progressive overload

            • Proper nutrition (follow meal plan)

            • Adequate sleep and recovery

            • Regular progress tracking

WEEKLY GUIDELINES & PROGRESSION

EXPECTED TIMELINE TO 13% BODY FAT