Monday Push Day
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Push Ups | 3x10 | https://youtu.be/sF5ca5AzYL8?t=8 |
| Single Arm Overhead Press | 4x12 | https://youtu.be/sF5ca5AzYL8?t=19 |
| Close Grip Push Ups | 4x12 | https://youtu.be/sF5ca5AzYL8?si=burBPJoWqbWhwlMi&t=53 |
| Decline Push-Ups | 4x15 | https://youtu.be/sF5ca5AzYL8?si=7dZwieJGAuhU9jgm&t=37 |
Tuesday Pull Day
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Single Arm Rows | 4x12 | https://youtu.be/sF5ca5AzYL8?t=67 |
| Bicep Curls | 4x12 | https://youtu.be/sF5ca5AzYL8?t=79 |
| Shrugs | 4x15 | https://youtu.be/sF5ca5AzYL8?t=88 |
| Hammer Curls | 4x12 | https://youtu.be/sF5ca5AzYL8?t=98 |
| (Pull Ups) | 4x12 | https://youtu.be/sF5ca5AzYL8?t=105 |
Wednesday Legs and Shoulders
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Squats | 4x10 | https://youtu.be/sF5ca5AzYL8?t=121 |
| Calf Raises | 4x12 | https://youtu.be/sF5ca5AzYL8?t=134 |
| Lunges | 3x12 | https://youtu.be/sF5ca5AzYL8?t=139 |
| Lateral Raises | 4x15 | https://youtu.be/sF5ca5AzYL8?t=149 |
| Rear Delt Flyes | 3x12 | https://youtu.be/sF5ca5AzYL8?t=160 |
Thursday Rest Day
Friday Push Day
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Push Ups | 3x10 | https://youtu.be/sF5ca5AzYL8?t=8 |
| Single Arm Overhead Press | 4x12 | https://youtu.be/sF5ca5AzYL8?t=19 |
| Close Grip Push Ups | 4x12 | https://youtu.be/sF5ca5AzYL8?t=37 |
| Decline Push-Ups | 4x15 | https://youtu.be/sF5ca5AzYL8?t=53 |
Saturday Pull Day
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Single Arm Rows | 4x12 | https://youtu.be/sF5ca5AzYL8?t=67 |
| Bicep Curls | 4x12 | https://youtu.be/sF5ca5AzYL8?t=79 |
| Shrugs | 4x15 | https://youtu.be/sF5ca5AzYL8?t=88 |
| Hammer Curls | 4x12 | https://youtu.be/sF5ca5AzYL8?t=98 |
| (Pull Ups) | 4x12 | https://youtu.be/sF5ca5AzYL8?t=105 |
Sunday
| Exercises | Sets x Reps | How To Do It |
|---|---|---|
| Squats | 4x10 | https://youtu.be/sF5ca5AzYL8?t=121 |
| Calf Raises | 4x12 | https://youtu.be/sF5ca5AzYL8?t=134 |
| Lunges | 3x12 | https://youtu.be/sF5ca5AzYL8?t=139 |
| Lateral Raises | 4x15 | https://youtu.be/sF5ca5AzYL8?t=149 |
| Rear Delt Flyes | 3x12 | https://youtu.be/sF5ca5AzYL8?t=160 |
Don't forget to constantly progressively overload and understand that this is temporary and if you want to get bigger eventually you'll have to go to the gym at some point
This workout routine should only last you 6 months