I want to get mainly lean and stronger:
🏠 HOME TRAINING PLAN
Training Style:
6 days/week
5–8 exercises per workout
Progressive overload
Clean, effective movements only
Day 1 – PUSH (Chest + Shoulders Power + Triceps)
DB Floor Press – 4×5–8 | RPE 8
Weighted Push-Ups – 4×6–10 | RPE 8
DB Shoulder Press – 4×6–10 | RPE 8
DB Fly (floor, slow stretch) – 3×10–15 | RPE 9
Lateral Raises – 4×12–15 | RPE 9
Pike Push-Ups – 3×8–12 | RPE 8
Overhead DB Tricep Extension – 3×10–12 | RPE 9
Day 2 – PULL (Back + Arms + Structure)
DB Rows – 4×8–12 | RPE 8
Rear Delt Raises – 4×12–15 | RPE 9
DB Romanian Deadlift – 3×8–12 | RPE 8
Hammer Curls – 3×10–12 | RPE 8
Alternating DB Curl – 3×10–12 | RPE 9
Reverse Fly Hold – 2×20–30 sec
Farmer Carry Hold – 2×30–45 sec
Day 3 – LEGS (Athletic + Balanced)
Goblet Squats – 4×8–12 | RPE 8
Bulgarian Split Squats – 4×8–10 each leg | RPE 9
DB Romanian Deadlift – 4×8–12 | RPE 8
Walking Lunges – 3×10 each leg | RPE 8
Calf Raises (slow stretch) – 4×15–20 | RPE 9
Wall Sit – 2×45–60 sec
Day 4 – CHEST FOCUS + TRICEPS
Deficit Push-Ups – 4×10–15 | RPE 9
Feet-Elevated Push-Ups – 4×8–12 | RPE 8
DB Squeeze Press (floor) – 3×10–12 | RPE 9
DB Pullover – 3×10–12 | RPE 8
Slow Tempo Push-Ups – 2×max control
Close-Grip Push-Ups – 3×8–12 | RPE 9
DB Skull Crushers (floor) – 3×10–12 | RPE 9
Day 5 – SHOULDERS + ARM DETAIL
DB Shoulder Press – 4×6–10 | RPE 8
Elevated Pike Push-Ups – 4×6–10 | RPE 9
Lateral Raises – 5×12–15 | RPE 9
Front Raises – 3×10–12 | RPE 8
Rear Delt Raises – 3×12–15 | RPE 9
Handstand Hold – 3×max
DB Curl Burnout – 2×15
Overhead Tricep Extension – 2×15
Day 6 – UPPER HYBRID + ARMS
DB Floor Press – 3×8–12
Push-Ups (explosive) – 3×6–10
DB Rows – 3×8–12
Lateral Raises – 3×15
Pike Push-Ups – 3×10
Handstand Hold – 3×max
Hammer Curls – 3×10–12
Close-Grip Push-Ups – 3×AMRAP
Day 7 – REST
Active Recovery:
Light walk
Stretching
Mobility
Hydration focus
DAILY AB CIRCUIT (4 Rounds)
Rest: 30 sec between rounds
Leg Raises – 15 reps
V-Ups – 15 reps
Reverse Crunch – 15 reps
Bicycle Crunch – 30 total
Flutter Kicks – 40 reps
Toe Touch Crunches – 20 reps
Plank – 60 sec
AB FINISHER (2 ROUNDS)
Hollow Body Hold – 30 sec
Leg Raise Hold – 20–30 sec
🏃♂️ RUNNING PLAN (3X WEEK)
🟢 Stamina Run
Distance: 8–12 km
Structure:
Easy steady pace
Last 1 km slight push
Purpose:
Build endurance + recovery + conditioning
🔴 Speed Run
Distance: 8–10 km total
Structure:
2 km warm-up
6 × 400m fast
400m slow jog between
2–3 km finish run
Purpose:
Build speed + athletic explosiveness
🟡 Hybrid Run
Distance: 8–11 km
Structure:
2 km easy
4–6 km steady
Burst every 1 km
Hard finish
Purpose:
Best mix of stamina + speed
🔥 KEY RULES
Progressive Overload
Every week:
Add reps
Add weight
Slow tempo
Better form