Full Body Strength Workout Plan

Follow this 5-day workout plan to strengthen your entire body with structured routines.

1

Upper Body Push Focus

Build powerful shoulders, chest, and arms with upper body-focused exercises.

Warm-up

  • Dynamic stretches (arm circles, leg swings, etc.)
  • 5-10 minutes of light cardio (jogging, cycling, etc.)

Exercises

Seated Overhead Dumbbell Press3 x 10-12
Incline Dumbbell Bench Press3 x 10-12
Cable Chest Fly3 x 10-12
Dumbbell Arnold Press3 x 10-12
Close-Grip Push-Ups with Resistance Bands3 x 15-20
Overhead Triceps Rope Extensions (Cable)3 x 10-12

Cooldown

  • Static stretches (shoulders, chest, triceps)
  • 5-10 minutes of light cardio (walking, cycling, etc.)
2

Lower Body Strength Focus

Build strength and power in your legs, glutes, and core with this lower body-focused workout plan.

Warm-up

  • Dynamic stretches (leg swings, bodyweight squats, etc.)
  • 5-10 minutes of light cardio (jogging, cycling, etc.)

Exercises

Romanian Deadlifts (Barbell or Dumbbells)3 x 10-12
Step-Ups (with Dumbbells)3 x 10-12 per leg
Goblet Squats3 x 10-12
Dumbbell Sumo Deadlifts3 x 8-10
Hip Thrusts (Barbell or Dumbbells)3 x 12
Walking Lunges3 x 10 per leg

Cooldown

  • Hamstring Stretch
  • Quad Stretch
  • Seated Forward Fold
3

Active Recovery & Core

Focus on recovery, mobility, and core strengthening exercises to enhance stability and flexibility.

Warm-up

  • Gentle Yoga Flow
  • Light Cardio (Walking or Cycling)

Exercises

Side Plank with Hip Dips3 x 10 per side
Russian Twists3 x 20
Hanging Knee Raises3 x 12-15
Mountain Climbers3 x 30 seconds
Seated Leg Lifts3 x 12
Weighted Deadbugs3 x 12 per side

Cooldown

  • Hamstring Stretch
  • Hip Flexor Stretch
  • Shoulder Stretch
4

Upper Body Pull Focus

Strengthen your back, shoulders, and arms with these pull-focused exercises.

Warm-up

  • Dynamic stretches (arm circles, leg swings, etc.)
  • 5-10 minutes of light cardio (jogging, cycling, etc.)
  • Torso twists, light rowing with bands or weights, and jump rope

Exercises

Pull-Ups (Assisted if Needed)3 x 8-10
Barbell or Dumbbell Rows3 x 8-12
Resistance Band Rows3 x 12
Lat Pulldown3 x 10
Dumbbell Reverse Flys3 x 12-15
Seated Cable Rows3 x 10-12

Cooldown

  • Upper back stretch, lat stretch, and seated forward fold
5

Full-Body Circuit

A comprehensive circuit targeting all major muscle groups to enhance strength and endurance.

Warm-up

  • Dynamic stretches (arm circles, leg swings, etc.)
  • 5-10 minutes of light cardio (jogging, cycling, etc.)

Exercises

Push-Ups1 x 12
Kettlebell Swings1 x 15
Dumbbell Rows1 x 12 per side
Mountain Climbers1 x 30 seconds

Cooldown

  • Static stretches for all major muscle groups.

Stick to the plan and transform your strength and endurance.