This Month Workout Plan (inside)
Here’s a 30-day gym workout plan designed to give you a full-body fitness routine. This program will focus on strength, hypertrophy (muscle building), and endurance, with a mix of compound and isolation exercises. The goal is to build a balanced physique while improving strength and conditioning. You’ll need access to typical gym equipment (dumbbells, barbells, machines, resistance bands, etc.).
Workout Plan Overview:
Frequency: 5 days a week
Rest days: 2 days per week (usually 2 non-consecutive days like Wednesday and Sunday)
Duration: Each workout lasts 45–60 minutes.
Progression: Increase weight or reps each week to continue progressing.
Warm-up & Cool-down: Always include a 5-10 minute warm-up (light cardio + dynamic stretching) and 5-10 minute cool-down (stretching and foam rolling).
Week 1: Foundation
Goal: Get your body used to the routine, focusing on form and muscle activation.
Day 1: Upper Body (Push Focus)
Bench Press – 4 sets x 8-12 reps
Overhead Dumbbell Press – 3 sets x 10 reps
Dumbbell Chest Flyes – 3 sets x 12 reps
Triceps Pushdowns – 3 sets x 12-15 reps
Lateral Raises – 3 sets x 15 reps
Push-ups – 3 sets x 15 reps (or as many as you can)
Day 2: Lower Body (Legs Focus)
Squats (Barbell or Smith Machine) – 4 sets x 8-12 reps
Leg Press – 3 sets x 12 reps
Walking Lunges – 3 sets x 12 reps per leg
Leg Curls (Hamstrings) – 3 sets x 12 reps
Calf Raises – 4 sets x 15 reps
Day 3: Back & Biceps
Deadlifts – 4 sets x 6-8 reps
Lat Pulldown – 3 sets x 8-12 reps
Dumbbell Rows – 3 sets x 10-12 reps
Barbell or Dumbbell Bicep Curls – 3 sets x 12 reps
Hammer Curls – 3 sets x 12 reps
Face Pulls – 3 sets x 15 reps
Day 4: Active Recovery
Light Cardio (20-30 minutes)
Full Body Stretching or Yoga
Day 5: Full Body (Circuit Style)
Squats (Barbell or Smith Machine) – 10 reps
Push-ups – 15 reps
Bent-over Rows (Dumbbell or Barbell) – 10 reps
Tricep Dips – 12 reps
Lunges – 12 reps per leg
Plank – 30 seconds Repeat 3-4 times, with minimal rest in between exercises.
Day 6: Shoulders & Core
Barbell Shoulder Press – 4 sets x 8-12 reps
Lateral Raises – 3 sets x 12 reps
Reverse Flyes – 3 sets x 12 reps
Dumbbell Shrugs – 3 sets x 15 reps
Plank – 3 sets x 30-45 seconds
Russian Twists – 3 sets x 20 reps per side
Bicycle Crunches – 3 sets x 15 reps per side
Day 7: Rest
Week 2: Building Strength
Goal: Increase the weight and focus on strength development.
Day 1: Upper Body (Push Focus)
Bench Press – 4 sets x 6-8 reps (increase weight)
Overhead Dumbbell Press – 4 sets x 8-10 reps
Dumbbell Chest Flyes – 3 sets x 12 reps
Triceps Pushdowns – 4 sets x 12-15 reps
Lateral Raises – 4 sets x 12 reps
Push-ups – 3 sets x 20 reps
Day 2: Lower Body (Legs Focus)
Squats – 4 sets x 6-8 reps (increase weight)
Leg Press – 4 sets x 10 reps
Walking Lunges – 4 sets x 12 reps per leg
Leg Curls (Hamstrings) – 3 sets x 12 reps
Standing Calf Raises – 4 sets x 15 reps
Day 3: Back & Biceps
Deadlifts – 4 sets x 6-8 reps
Lat Pulldown – 4 sets x 8-10 reps
Dumbbell Rows – 4 sets x 8-12 reps
Barbell Curls – 4 sets x 10 reps
Hammer Curls – 4 sets x 12 reps
Face Pulls – 4 sets x 12 reps
Day 4: Active Recovery
Light Cardio (20-30 minutes)
Stretching or Yoga
Day 5: Full Body (Circuit Style)
Squats (Barbell or Smith Machine) – 10 reps
Push-ups – 20 reps
Dumbbell Rows – 12 reps
Tricep Dips – 15 reps
Lunges – 12 reps per leg
Plank – 45 seconds Repeat 3-4 times, minimal rest in between exercises.
Day 6: Shoulders & Core
Barbell Shoulder Press – 4 sets x 6-8 reps
Lateral Raises – 4 sets x 12 reps
Reverse Flyes – 4 sets x 12 reps
Dumbbell Shrugs – 4 sets x 15 reps
Plank – 4 sets x 45-60 seconds
Russian Twists – 3 sets x 20 reps per side
Bicycle Crunches – 4 sets x 20 reps per side
Day 7: Rest
Week 3: Hypertrophy Focus
Goal: Increase volume to build muscle. Higher reps with moderate weights.
Day 1: Upper Body (Push Focus)
Bench Press – 4 sets x 8-12 reps
Overhead Dumbbell Press – 4 sets x 10-12 reps
Dumbbell Chest Flyes – 4 sets x 12-15 reps
Triceps Pushdowns – 4 sets x 15 reps
Lateral Raises – 4 sets x 12 reps
Push-ups – 4 sets x 20 reps
Day 2: Lower Body (Legs Focus)
Squats – 4 sets x 10-12 reps
Leg Press – 4 sets x 12 reps
Walking Lunges – 4 sets x 15 reps per leg
Leg Curls – 4 sets x 15 reps
Standing Calf Raises – 4 sets x 20 reps
Day 3: Back & Biceps
Deadlifts – 4 sets x 8-10 reps
Lat Pulldown – 4 sets x 12 reps
Dumbbell Rows – 4 sets x 12 reps
Barbell Curls – 4 sets x 12 reps
Hammer Curls – 4 sets x 12 reps
Face Pulls – 4 sets x 15 reps
Day 4: Active Recovery
Light Cardio (20-30 minutes)
Full-body Stretching
Day 5: Full Body (Circuit Style)
Squats (Barbell or Smith Machine) – 12 reps
Push-ups – 20 reps
Bent-over Rows (Dumbbell or Barbell) – 12 reps
Tricep Dips – 15 reps
Lunges – 15 reps per leg
Plank – 45 seconds Repeat 4-5 times, minimal rest in between exercises.
Day 6: Shoulders & Core
Barbell Shoulder Press – 4 sets x 8-10 reps
Lateral Raises – 4 sets x 15 reps
Reverse Flyes – 4 sets x 12 reps
Dumbbell Shrugs – 4 sets x 20 reps
Plank – 4 sets x 60 seconds
Russian Twists – 4 sets x 20 reps
Bicycle Crunches – 4 sets x 20 reps
Day 7: Rest
Week 4: Intensity & Conditioning
Goal: Combine strength with conditioning. Focus on intensity and challenge your body with supersets or high-intensity interval training (HIIT).
Day 1: Upper Body (Push Focus)
Superset 1: Bench Press + Dumbbell Chest Flyes – 4 sets x 8-10 reps each
Superset 2: Overhead Dumbbell Press + Lateral Raises – 4 sets x 8-12 reps each
Triceps Pushdowns – 4 sets x 12-15 reps
Push-ups – 4 sets to failure
Day 2: Lower Body (Legs Focus)
Squats – 4 sets x 8-12 reps
Superset 1: Leg Press + Walking Lunges – 4 sets x 12 reps each
Leg Curls – 4 sets x 12 reps
Calf Raises – 4 sets x 15 reps
Day 3: Back & Biceps
Deadlifts – 4 sets x 6-8 reps
Superset 1: Lat Pulldown + Dumbbell Rows – 4 sets x 10 reps each
Barbell Curls – 4 sets x 10 reps
Hammer Curls – 4 sets x 12 reps
Face Pulls – 4 sets x 12 reps
Day 4: Active Recovery
Light Cardio (30 minutes)
Stretching
Day 5: Full Body HIIT
Burpees – 30 seconds
Squats – 30 seconds
Push-ups – 30 seconds
Jumping Jacks – 30 seconds Rest for 30 seconds, repeat for 4 rounds
Day 6: Shoulders & Core
Barbell Shoulder Press – 4 sets x 6-8 reps
Lateral Raises – 4 sets x 15 reps
Reverse Flyes – 4 sets x 12 reps
Shrugs – 4 sets x 15 reps
Plank – 4 sets x 1 minute
Russian Twists – 4 sets x 20 reps
Day 7: Rest
Tips for Success:
Rest and Recovery: Get plenty of sleep and focus on nutrition to support muscle recovery.
Nutrition: Eat a balanced diet with enough protein (1g per pound of body weight) and overall calories to fuel your workouts and recovery.
Progressive Overload: Gradually increase the weights or reps to continue making progress.
Form: Focus on proper form to avoid injury.
This plan should help you see improvements in strength, endurance, and muscle growth over the course of the month. Feel free to adjust based on your fitness level or any specific goals!
