An Intense Training Plan For The Whole Week

You should firstly know that the road to getting the body you want is long and has a lot of obstacles.

But reaching the goal will make it worth it. I’ve set up a list of all the things and steps you need to take in order to achieve what you’ve imagined.


First step:

The main thing to do is set a goal. Is your goal just to be healthy? To get the best body you can? To look amazing and improve your skills? Whichever you think is the most important you should write it down. It helps you remember where you are going and what you’ll get in the end.

Second step:

Set the time limit. You will work harder and push more in order to finish what you’ve started on time. The pressure will make it easier because you know you have to finish something.

Third step:

Make a plan. Following something previously planned is easier than trying to figure it out day by day. It makes it easier for you to know how much time is left until you achieve your goal.



The diet is vital if you want results. You won’t get the body you want by eating fast food. We’ve set up a diet which is a mass gain. Here is what you need to eat and do:

  1. Healthier food
  2. Consume more calories
  3. More proteins

More is better. Calories are equal to mass. Eat food like beans and potatoes. And protein is crucial for growth. You should consume 2 grams of protein per kilogram of your body weight. Don’t eat fast or junk food. Have more salads and vegetables.










You can make variations which suit you.


Day 1 Chest/Abs

-Incline Dumbbell Flyes – Chest

-Barbell Bench Press – Chest

-Inclined Barbell Bench Press – Chest

-Dumbbell Flyes – Chest

-Decline Barbell Bench Press – Chest


Air Bike – Abs

Ab Crunches – Upper Abs

Lying Hip Thrusts – Abs

Ab Crunches – Abs

Lying Hip Thrusts – Lower Abs

Days 2-7 Legs

Barbell Full Squat- Legs

Rocking Standing Calf Raise – Legs

Standing Barbell Calf Raise – Legs

Barbell Lunge – Legs

Barbell Deadlift – Legs

Dumbbell Lunges – Legs

Days 3 Arms

Incline Dumbbell Curl – Biceps

Preacher Curl – Biceps

Barbell Curl – Biceps

Hammer Curls – Biceps

Alternate Hammer Curl – Biceps

One Arm Dumbbell Preacher Curl – Biceps

Dumbbell Bicep Curl – Biceps


Lying Triceps Press – Triceps

Reverse Triceps Bench Press – Triceps

Bench Dips – Triceps

Standing Dumbbell Triceps Extension – Triceps

Seated Triceps Press – Triceps


Days 4 Rest


Day 5 Back

Stiff-Legged Dumbbell Deadlift – Lower Back

Bent Over Barbell Row – Middle Back

Wide-Grip Rear Pull-Up – lats

Pull-ups – lats

Dumbbell Shrugs – Traps

Bent Over Two-Dumbbell Row – Middle Back

Upright Barbell Row – Traps

Stiff-Legged Barbell Deadlift – Lower Back


Days 6 Shoulders

Upright Barbell Row – Shoulders

Declined Bench Press – Shoulders

Inclined Bench Press – Shoulders

Bench Press – Shoulders

Standing Military Press – Shoulders