Plan Details
Muscle Mastery
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Beginner Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 154 |
| Total Workouts | 32 |
| Equipment Required | Body weight, Band, Assisted, Leverage machine, Barbell, Rope, Cable, Dumbbell, Medicine Ball, Smith machine, Weighted, Sled machine, Kettlebell, Trap bar, Roll, Rollball, EZ Barbell |
Fitness Plan Description
Master the art of building lean muscle and sculpting your physique with targeted strength training routines.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Decline Bench Press | 4 | 6 sec | 90 sec |
| Cable Crossover Lateral Pulldown | 3 | 10 sec | 60 sec |
| Barbell Incline Shoulder Raise | 3 | 8 sec | 60 sec |
| Cable Decline Fly | 3 | 10 sec | 60 sec |
| Cable Bench Press | 3 | 10 sec | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battling Ropes | 4 | 30 sec | 60 sec |
| High Knee Skips | 4 | 20 reps | 30 sec |
| Jack Press | 4 | 15 reps | 60 sec |
| Jumping Jack | 4 | 30 reps | 30 sec |
| Walk (equipment) | 4 | 3 min | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell High Bar Squat | 4 | 8 reps | 90 sec |
| Barbell Zercher Squat Hold Isometric | 3 | 30 sec | 60 sec |
| Sled Full Hack Squat | 3 | 12 reps | 60 sec |
| Smith Low Bar Squat | 3 | 10 reps | 60 sec |
| Smith Front Squat (Clean Grip) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Crossover Kneeling Hip Flexion Stretch | 3 | 30 sec | 60 sec |
| Lying Glute Stretch | 3 | 30 sec | 60 sec |
| Seated Groin Stretch | 3 | 30 sec | 60 sec |
| Lever Side Hip Adduction | 3 | 12 reps | 60 sec |
| One leg kickback (with bench support) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Narrow Row | 3 | 10 reps | 60 sec |
| Suspended Row | 3 | 12 reps | 60 sec |
| Twin handle parallel grip lat Pulldown | 3 | 8 reps | 90 sec |
| Seated Lower Back Stretch | 2 | 30 sec | 30 sec |
| Standing Lateral Stretch | 2 | 30 sec | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cross Jacks | 3 | 20 reps | 60 sec |
| 3/4 Sit-up | 3 | 3 min | 60 sec |
| Kettlebell Full Swing | 4 | 15 reps | 60 sec |
| Push to Run | 3 | 1 min | 60 sec |
| Walking High Knees Lunge | 3 | 16 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band bent-over rear lateral raise | 4 | 12 reps | 90 sec |
| Dumbbell Alternating Shoulder Press | 3 | 12 reps | 60 sec |
| Band front lateral raise | 3 | 15 reps | 60 sec |
| Band standing rear delt row | 3 | 12 reps | 60 sec |
| EZ-bar Incline Front Raise | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Reverse Wrist Curl (version 2) | 4 | 12 reps | 60 sec |
| Barbell Reverse Preacher Curl | 4 | 10 reps | 90 sec |
| Brachialis Pull-up | 4 | 8 reps | 90 sec |
| Barbell Standing Back Wrist Curl | 4 | 12 reps | 60 sec |
| Barbell Wrist Curl | 4 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Seated Two Arm Military Press | 4 | 12 reps | 90 sec |
| Lever Seated Shoulder Press | 3 | 15 reps | 60 sec |
| Barbell Standing Close Grip Military Press | 3 | 12 reps | 60 sec |
| Barbell Standing Wide Military Press | 3 | 12 reps | 60 sec |
| Band Behind Neck Shoulder Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 reps | 60 sec |
| Single Leg Platform Slide | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 20 reps | 60 sec |
| Ski Ergometer | 3 | 3 min | 60 sec |
| Run on Treadmill | 3 | 3 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Alternating Press | 4 | 8 reps | 60 sec |
| Decline Push-up against Wall | 4 | 8 reps | 60 sec |
| Kettlebell Deep Push-Up | 4 | 8 reps | 60 sec |
| Hyght Dumbbell Fly | 4 | 8 reps | 60 sec |
| Dumbbell Lying on Floor Hammer Press | 4 | 8 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled One Leg Calf Press on Leg Press | 3 | 12 reps | 60 sec |
| Smith Seated One Leg Calf Raise | 3 | 12 reps | 60 sec |
| Barbell Standing Calf Raise | 3 | 12 reps | 60 sec |
| Smith One Leg Floor Calf Raise | 3 | 12 reps | 60 sec |
| Seated Toe Flexion And Foot Evertor Stretch | 3 | 30 sec | 30 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell High Low Carry | 3 | 12 reps | 60 sec |
| Trap Bar Farmers Carry | 3 | 12 reps | 60 sec |
| Dumbbell Overhead Carry | 3 | 12 reps | 60 sec |
| Barbell Overhead Carry | 3 | 12 reps | 60 sec |
| Barbell Zercher Carry | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Elbow To Knee Twists | 3 | 20 reps | 30 sec |
| Bicycle Recline Walk | 3 | 2 min | 60 sec |
| Barbell Skier | 3 | 15 reps | 60 sec |
| Jump Box | 3 | 15 reps | 60 sec |
| Walk Wave Machine | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever High Row (plate loaded) | 4 | 12 reps | 90 sec |
| Lever Front Pulldown | 3 | 15 reps | 60 sec |
| Lever Assisted Chin-Up | 3 | 10 reps | 60 sec |
| Lever Narrow Grip Seated Row (plate loaded) | 3 | 12 reps | 60 sec |
| Lever Shrug (plate loaded) | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Alternating Biceps Curl | 4 | 10 reps | 60 sec |
| Band side triceps extension | 4 | 10 reps | 60 sec |
| Assisted Standing Triceps Dip | 4 | 10 reps | 60 sec |
| Band one arm overhead biceps curl | 4 | 10 reps | 60 sec |
| Lever Triceps Extension | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Alternating Shoulder Press | 4 | 12 reps | 90 sec |
| Cable Lateral Raise | 3 | 15 reps | 60 sec |
| Lever Lateral Raise (VERSION 2) | 3 | 12 reps | 60 sec |
| Barbell Standing Close Grip Military Press | 3 | 12 reps | 60 sec |
| Barbell Standing Wide Military Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Reverse Wrist Curl | 3 | 15 reps | 60 sec |
| Clock Push-Up | 3 | 12 reps | 60 sec |
| Dumbbell Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Reverse grip Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Tate Press | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Calf Raise (plate loaded) | 4 | 12 reps | 60 sec |
| Smith Toe Raise | 3 | 15 reps | 45 sec |
| Standing Calf Raise with Support | 4 | 15 reps | 60 sec |
| Calf Raise from Deficit with Chair Supported | 3 | 15 reps | 45 sec |
| Feet and Ankles Side to Side Stretch | 3 | 30 sec | 45 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Row with Bent Knee between Chairs | 4 | 8 reps | 90 sec |
| Lying Floor Row with Bent Knee | 3 | 10 reps | 60 sec |
| Sliding Floor Pulldown on Towel | 3 | 10 reps | 60 sec |
| Elevated Inverted Row between 3 Chairs | 3 | 10 reps | 60 sec |
| Seated Pull-up between Chairs | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Butt Kicks | 3 | 20 reps | 60 sec |
| Cable Hip Adduction | 3 | 15 reps | 60 sec |
| Dumbbell Bench Squat | 4 | 12 reps | 60 sec |
| Dumbbell Clean | 3 | 10 reps | 60 sec |
| Ceiling Look Stretch | 2 | 30 sec | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jack | 3 | 30 sec | 30 sec |
| Rocket Jump | 3 | 15 sec | 30 sec |
| Push to Run | 3 | 2 min | 60 sec |
| Band Skier | 3 | 20 reps | 60 sec |
| Walking | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Alternating Biceps Curl (with band) | 4 | 15 reps | 60 sec |
| Assisted Standing Triceps Extension (with towel) | 4 | 12 reps | 60 sec |
| Assisted Triceps Dip (kneeling) | 3 | 12 reps | 60 sec |
| Barbell Incline Reverse-grip Press | 3 | 10 reps | 60 sec |
| Barbell JM Bench Press | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Half Kneeling PVC Pec Mobilization Stretch | 3 | 8 reps | 60 sec |
| Roll Pec Foam Rolling | 3 | 10 reps | 60 sec |
| Rollball Seated Single Leg Shoulder Flexion Depressor Retractor | 3 | 10 reps | 60 sec |
| Wide Push-up (wall) | 3 | 12 reps | 60 sec |
| Dumbbell Alternating Floor Press | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell lying external shoulder rotation | 3 | 10 reps | 60 sec |
| Dumbbell Upright Shoulder External Rotation | 3 | 12 reps | 60 sec |
| Reverse plank | 3 | 30 sec | 60 sec |
| 45 degree hyperextension (arms in front of chest) | 3 | 10 reps | 60 sec |
| Band back extension | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 sec | 30 sec |
| Forward Hops | 3 | 20 reps | 30 sec |
| High Knee Run | 3 | 1 min | 30 sec |
| High Knee against wall | 3 | 1 min | 30 sec |
| Walking on Treadmill | 1 | 10 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated Palms Up Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell finger curls | 3 | 12 reps | 60 sec |
| Cable Standing Reverse Grip Curl (Straight bar) | 3 | 12 reps | 60 sec |
| Weighted Standing Curl | 3 | 12 reps | 60 sec |
| Barbell Incline Wrist Curl with Chest Support | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Lateral Raise | 4 | 12 reps | 90 sec |
| Cable Upright Row | 3 | 12 reps | 60 sec |
| Dumbbell Front Raise | 3 | 15 reps | 60 sec |
| Dumbbell Standing Lateral Raise | 3 | 12 reps | 60 sec |
| Dumbbell Seated Front Raise | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Warm-up Shoulder Stretch | 3 | 15 reps | 30 sec |
| Assisted Straight Arms Lying Stretch | 3 | 15 reps | 30 sec |
| Assisted Pulling Arms in Prone Position Chest Stretch | 3 | 15 reps | 30 sec |
| Incline Push Press | 4 | 8 reps | 60 sec |
| Straight Arms Backward Chest Stretch | 3 | 12 reps | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cross Jacks | 3 | 30 reps | 30 sec |
| Jack Step | 3 | 20 reps | 30 sec |
| Jack Plank | 3 | 45 sec | 30 sec |
| Swimmer | 3 | 20 reps | 30 sec |
| Air Twisting Crunch | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Squat | 3 | 8 reps | 60 sec |
| Barbell Deadlift | 3 | 6 reps | 90 sec |
| Barbell Front Squat | 3 | 8 reps | 60 sec |
| Barbell Romanian Deadlift | 3 | 8 reps | 60 sec |
| Barbell Single Leg Split Squat | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Full Squat | 4 | 8 reps | 90 sec |
| Lever Pistol Squat | 3 | 10 reps | 60 sec |
| Quadriceps lying stretch | 3 | 15 reps | 60 sec |
| Quadriceps stretch | 3 | 15 reps | 60 sec |
| Sumo Squat | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
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3 days ago
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3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.