Weekly Workout Plan

 “Follow this simple weekly workout plan to build strength, burn fat, and stay consistent. A beginner-friendly routine with balanced exercises for the whole week.”


Perfect! Here’s a visual weekly workout chart for an Intermediate Upper/Lower Split (4–5 days/week)—a good balance for building strength and muscle.

Weekly Workout Chart – Upper/Lower Split

Day Focus Exercises (3–4 sets each) Reps

Monday Upper Body Bench Press, Bent-over Rows, Shoulder Press, Pull-ups 8–12

Tuesday Lower Body Squats, Deadlifts, Lunges, Calf Raises 8–12

Wednesday Rest — —

Thursday Upper Body Incline Dumbbell Press, Lat Pulldown, Dumbbell Fly, Bicep/Tricep Work 8–12

Friday Lower Body Romanian Deadlift, Leg Press, Bulgarian Split Squat, Hamstring Curl 8–12

Saturday Optional Active Recovery Light cardio, stretching, or yoga —

Sunday Rest — —




Tips for Using This Chart

1. Warm-up: 5–10 min of dynamic movements (arm circles, bodyweight squats).


2. Progression: Gradually increase weight or reps each week.


3. Rest between sets: 60–90 sec for hypertrophy, 2–3 min for heavy lifts.


4. Recovery: Sleep 7–8 hrs and eat protein-rich meals to support muscle growth.




If you want, I can also make a Push/Pull/Legs 6-day advanced version chart with exercises for each day and exact sets/reps, ready to follow. This is great if you want faster gains.

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