9 Week Workout Plan

October 2022

Sun Mon Tue Wed Thu Fri Sat

2 3 4 5 6 7 8
Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps

9 10 11 12 13 14 15
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps

16 17 18 19 20 21 22
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps

23 24 25 26 27 28 29
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps
Noveme
r 2022
30 31 1 2 3 4 5
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps
6 7 8 9 10 11 12
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps
13 14 15 16 17 18 19
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps
Triceps
20 21 22 23 24 25 26
Rest day Leg & Rest day Shoulder Back & Rest day Chest
Calves & Biceps reps
Triceps
27 28 29 30
Rest day Leg & Rest day Shoulder
Calves &
 Triceps

Work out reps

Goal: To gain muscle mass
Warm up: stretch the muscles that will be worked on that specific day. Jog for 10 min.
Cool down: 10 min jog. Stretch whatever body part you need or worked out for 10 min.
Legs & calves
Set 1 Set 2 Set 3 Set 4
Barbell squats 15 reps 12 reps 6 reps 5 reps
Leg presses 15 reps 12 reps 6 reps 5 reps
Calf stretch
Seated calf raises 20 reps 10 reps 10 reps 10 reps

Shoulder & triceps

Set 1 Set 2 Set 3 Set 4
Seated dumbbell 20 reps 8 reps 6 reps 4 reps
presses
Military presses 12 reps 8 reps 6 reps 4 reps
Standing lateral 20 reps 14 reps 12 reps 10 reps
raises
Triceps stretch
Close grip presses 16 reps 8 reps 8 reps 4 reps
Lying triceps 12 reps 8 reps 8 reps 4 reps
extensions

Back & biceps

Set 1 Set 2 Set 3 Set 4
Deadlifts 20 reps 8 reps 6 reps 4 reps
Bent over barbell 20 reps 8 reps 6 reps 4 reps
rows
Bicep stretches
Standing barbell 16 reps 8 reps 6 reps 4 reps
curl
Standing 12 reps 8 reps 6 reps 4 reps
dumbbell curls
Chest:
Set 1 Set 2 Set 3 Set 4
Chest stretch
Barbell incline 12 reps 6 reps 5 reps 4 reps
Dumbbell flat 12 reps 6 reps 5 reps 4 reps
bench presses
Incline dumbbell 12 reps 6 reps 5 reps 4 reps
fly

Rest Days: Yoga