Whole Body Week Plan

If you’re looking to target your whole-body, the most important thing is to allow sufficient recovery time, so your muscles can properly grow. This is just a basic outline, you can change anything up to meet your requirements or daily schedule! Change your weekly plan every 4-6 weeks because muscles get bored, just like us. To access all the workouts, just go to the ‘Workouts’section of this guide and click on the specific area you want to train. If you are a beginner, I recommend you to try out the exercises first, to see which you enjoy, and which ones you want to start off with.

For each day, focus on a certain region of your body and choose 3 or so workouts that you can do for no more than 60 minutes.

Monday – Upper Body

1 upper chest workout, 1 middle chest workout, 1 lower chest workout, 3 sets of 12 push-ups or 1-3 sets of cable crossovers, 2 sets of 1 minute planks

Tuesday – Lower Body

3 sets of 10-12 reps: Barbell Squats, Deadlifts, Lunges 

Wednesday – Cardio/Stretching/Rest/Isolating workouts that doesn’t exhaust recovering-muscles 

Thursday – Rest

Friday – Upper Body

3 sets of 10-12 reps of  upper/middle/lower chest workouts, 3 sets of 12 push-ups or 1-3 sets of cable crossovers, 2 sets of 1 minute planks

Saturday – Lower Body

3 sets of 10-12 reps: Barbell Squats, Calf Raises, Deadlifts 

Sunday – Rest

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