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