Comparison of Weekly Workout Plans

Weekly Workout Plans

🔥 Dynamic Warm-up Routine (5-8 Minutes)

  • 1. Gentle Cardio (2-3 min)
  • 2. Arm Circles, Torso Twists, Cat-Cow Stretch
  • 3. Leg Swings (Front/Back & Side to Side)
  • 4. Bodyweight Good Mornings & Air Squats (10 reps each)

🗓️ Workout Schedules

Day Focus Plan 1: Gemini Plan 2: ChatGBT Plan 3: Strength + Toning Plan
Monday Lower Body & Push
  • Goblet Squat (3x12 Reps)
  • KB Single-Arm Overhead Press (3x8-10 Reps/arm)
  • Dumbbell Reverse Lunge (3x10 Reps/leg)
  • Bodyweight Push-ups (3x Max Reps)
  • Glute Bridge (3x15 Reps)
  • Goblet Squat (3×8–10)
  • Push-Ups (3×8–12)
  • RDL (3×10–12)
  • DB Row (3×10–12/arm)
  • Dead Bug (3×8–10/side)
  • Goblet Squat (4×8–12)
  • RDL (4×8–10)
  • Step-Ups or Bulgarians (3×8–10/leg)
  • Push-Ups (3×8–12)
  • Chest Press (3×8–12)
  • Core: Plank/Dead Bug (3 sets)
  • Optional Glute Finisher
Tuesday Active Recovery Low-intensity movement: brisk walk, cycling, or yoga.
Wednesday Hinge & Full Body Strength
  • Kettlebell Deadlift (3x10 Reps)
  • Dumbbell Chest Press (3x12 Reps)
  • Bodyweight Squat (3x15 Reps)
  • Dumbbell Row - Single Arm (3x10 Reps/arm)
  • Plank (3x45 second hold)
  • KB Deadlift (3×10–12)
  • Floor Press (3×8–10)
  • Goblet Reverse Lunges (3×8/leg)
  • KB Swings (5×15)
  • Side Plank (2×20–30 sec)
  • Bird Dog (2×8–10/side)
  • Single-Arm Row (4×8–12)
  • Shoulder Press (3–4×8–12)
  • KB/Sumo Deadlift (4×10–12)
  • Goblet Lunges (3×8–10/leg)
  • KB Swings (4×12–15)
  • Arms Optional (Curls/Triceps)
  • Side Plank
Thursday Active Recovery Low-intensity movement: brisk walk, cycling, or yoga.
Friday Power & Carry Focus
  • Kettlebell Swing (3x15 Reps)
  • Dumbbell Farmer's Carry (3x60 sec/side)
  • Bodyweight Step-ups (3x12 Reps/leg)
  • Dumbbell Clean & Press (3x8 Reps/arm)
  • Russian Twist (3x15 Reps/side)
  • Step-Ups (3×10/leg)
  • Shoulder Press (3×8–10)
  • Glute Bridge (3×12–15)
  • Single-Arm Row (3×10–12/arm)
  • Balance Block
  • Weighted Glute Bridge (4×12–15)
  • Squat to Press (3×8–10)
  • Single-Arm Row (3×10–12)
  • Lateral Raises (2–3×10–12)
  • Balance + Core Block
  • Optional Glute Add-On
Saturday/Sunday Rest & Mobility Full Rest or light stretching.

🧘 Cool-down & Static Stretching (5 Minutes)

Hold each stretch for 20-30 seconds.

  • Quadriceps Stretch
  • Hamstring Stretch
  • Chest Stretch
  • Triceps Stretch
  • Hip Flexor Stretch