This weeks advanced plan
Updated weekly – download or follow directly below.
Monday
Full Body Power
- Dumbbell Front Squat
- 4 × 10–12
- Push-ups (elevated)
- 4 × 15
- Dumbbell Bent-over Row 4 × 10–12
- Plank Shoulder Tap
- 3 × 20 taps
Tuesday
Lower Body & Core
- Dumbbell Reverse Lunge
- 3 × 10–12/leg
- Romanian Deadlift (DB)
- 4 × 10–12
- Wall Sit with DB Hold
- 3 × 45s
- Hollow Body Hold
- 3 × 30s
Wednesday
Upper Body Strength
- Dumbbell Bench Press
- 4 × 10–12
- One-arm Dumbbell Row
- 3 × 10–12/side
- Dumbbell Lateral Raise
- 3 × 12–15
- Plank with Dumbbell Drag
- 3 × 10/side
Thursday
Push Focus
- Incline Push-ups (feet elevated) — 4 × 12
- Dumbbell Overhead Press
- 4 × 10–12
- Dumbbell Triceps Kickback
- 3 × 12–15
- Side Plank with Hip Lift
- 3 × 20s/side
Friday
Pull & Posterior Chain
- Dumbbell Deadlift
- 4 × 8–10
- Renegade Row
- 3 × 10/side
- DB Biceps Curl to Press
- 3 × 10–12
- Back Extension
- 3 × 15
Saturday
Conditioning & Core
- Bodyweight Circuit
- 3 rounds:
- 10 Jump Squats • 10 Push-ups • 20 Mountain Climbers • 30s Rest
- Standing Oblique Crunch — 3 × 20
- Dumbbell Russian Twist — 3 × 16 (8/side)
Sunday
Mobility & Active Recovery
- Light Walk or Yoga
- 25–35 min
- Hip Opener Stretch
- 2 × 30s/side
- Child’s Pose Breathing
- 2 × 45s
- Cat–Cow Stretch
- 2 × 10
For more detailed workout plans