4d • General discussion
Baseline Weekly Workout Plan
Monday – Strength (Lower Body Focus)
Start the week heavy.
- Back Squat – 4x6–8
- Romanian Deadlift – 4x8–10
- Walking Lunges – 3x12 each leg
- Leg Press – 3x12–15
- Standing Calf Raises – 4x15–20
- Core: Planks – 3x45–60 sec
Finisher:Incline walk – 10 min (8–10 incline, steady pace)
Tuesday – Upper Body Push (Chest / Shoulders / Triceps)
- Bench Press – 4x6–8
- Incline DB Press – 3x8–10
- Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Tricep Pushdowns – 3x12–15
- Dips – 2 sets to failure
Wednesday – Conditioning + Core
Keep it moving, don’t overthink it.
Circuit (3 rounds):
- Bodyweight Lunges – 20 total
- Push-ups – 15–20
- Kettlebell Swings – 20
- Box Step-ups – 20 total
- Sit-ups – 20
Rest 1–2 min between rounds
Finish:Incline walk or stair stepper – 15–20 min
Thursday – Upper Body Pull (Back / Biceps)
- Deadlifts – 4x5
- Pull-ups or Lat Pulldown – 4x8–10
- Barbell Rows – 3x8–10
- Seated Cable Rows – 3x10–12
- Bicep Curls – 3x12–15
- Hammer Curls – 3x12
Friday – Full Body + Conditioning
- DB Squats – 3x12
- Push Press – 3x8
- Bent Over Rows – 3x10
- Walking Lunges – 2x20 steps
- Push-ups – 2 sets to failure
Finisher:Sled pushes ORIncline walk w/ weighted vest – 10–15 min
Saturday – Optional Conditioning
Your call—keep it fun but effective:
- Incline walk (vest optional) – 20–30 min
- Light jog
- Bike
- Boxing/bag work
- Outdoor activity (hike, etc.)
Sunday – Reset
No workout required.
- Stretch
- Walk
- Recover
- Plan your week
Stay consistent. Don’t chase perfection. Show up, get the work in, and stack your weeks.
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Baseline Weekly Workout Plan
