Sajad — Training Plan

Lifting Days

6

Sat → Thu

Weekly Cardio

180–240

min target

Daily Steps

8–12k

non-negotiable

Compound Rest

2–3 min

isolation 45–75 sec

RIR Target

1–2

on all work sets

Saturday

Lower A — Quads + Core

Quad-dominant day. Open with incline cardio to warm up the joints before loading. Keep squats controlled — depth and knee tracking matter more than weight.

Cardio Opener

🚶

Incline Walk OR Stationary Bike

25–35 min · Easy fat-burning pace · Before lifting

Walk: 8–12% incline, 4.5–5.5 km/h. Conversational pace — if you're breathless, slow down.
Bike: Level 5–8 resistance, 70–85 rpm. Same effort.

🔥

Warm-up: Physio Prep + Air Squats

5 min physio moves → 2 × 20 air squats

Air squat tempo: 3 sec down, 1 sec pause at the bottom, stand. Grooves depth before load.

Quads

Smith Squat

Smith Squat

▾

Sets 4

Reps 8–10

Rest 2–3 min

RIR 1–2

Setup

Bar across upper traps. Feet slightly in front of the bar. Hip-width stance, toes 15–30° out.

Execution

Brace hard before unracking — big breath in, hold through descent.
Break at hips and knees simultaneously.
Hit parallel or below — depth is non-negotiable.
Drive knees out over toes on the way up. "Spread the floor."

Common Mistakes

Heels rising — widen stance or elevate heels on plates.
Knees caving — glute med needs more work.

Progression

When 4 × 10 feels like 2 RIR across all sets, add 2.5 kg.

Alternating DB Lunge

Alternating DB Lunge

▾

Sets 3

Reps 10/leg

Rest 75–90 sec

RIR 1–2

Execution

Front knee tracks over second toe — never collapsing inward.
Rear knee hovers 2–3 cm off the floor.
Push off the front heel to return — loads the quad.
2 seconds down on every rep.

Common Mistakes

Step too short — front shin goes too vertical.
Rushing reps — the eccentric is where the work happens.

Leg Extension

Leg Extension

▾

Sets 2

Reps 12–15

Rest 45–60 sec

RIR 1–2

Setup

Pad just above the ankle. Back fully against the seat. Toes slightly out or neutral.

Execution

Pause 1 full second at the top — squeeze the quad hard.
2–3 seconds down. Don't let it drop.
If you can't pause at the top, it's too heavy.

Common Mistakes

Glutes lifting off the seat — lower the weight.
No pause at top — most people skip this and lose the contraction benefit.

Accessories

Hip Abductor Machine

Hip Abductor Machine

▾

Sets 2

Reps 15

Rest 45–60 sec

Purpose

Glute medius — prevents knee cave during squats and lunges. Not a vanity exercise.

Execution

Sit upright — don't lean back to cheat.
Control the return — the close phase is where glute med works hardest.
Moderate weight only.

Standing Calf Raise

Standing Calf Raise

▾

Sets 3

Reps 12–15

Rest 45–60 sec

Execution

Heel drops below platform at the bottom — full stretch every rep.
Pause 1 sec at the top with a hard squeeze.
2–3 sec down. No bouncing — it removes the stretch.

Core

Weighted Crunch

Weighted Crunch

▾

Sets 3

Reps 12–15

Rest 30–45 sec

Execution

Plate on chest. Don't anchor feet — recruits hip flexors, not abs.
Curl ribcage toward pelvis. Short movement, not a sit-up.
2–3 sec eccentric. Progress the load over time.

Side Plank

Side Plank

▾

Sets 2

Time 45–60 sec/side

Rest 30–45 sec

Execution

Hips fully extended — don't sag or pike.
Squeeze glutes throughout. That's what stabilises the position.
Reduce time before letting quality break down.

Sunday

Lower B — Posterior Chain

Hinge-dominant day. Full buffer after Saturday before Monday's deadlift. RDL and hip thrust are the priority. Back extensions moved to Friday to reduce volume here.

Warm-up

🚶

Incline Walk OR Bike

10–12 min · Easy joint prep only

Walk: 6–8% incline, 4–5 km/h. Bike: Low resistance. Not a cardio stimulus — just joint warmup.

Hamstrings & Glutes

Romanian Deadlift

Romanian Deadlift

▾

Sets 4

Reps 8–10

Rest 2–3 min

RIR 1–2

Setup

Hip-width stance. Hinge from the hips — push them back. Soft knee bend throughout. This is a hip hinge, not a squat.

Execution

Bar stays in contact with the legs all the way down.
Lower until strong hamstring stretch — stop before the back rounds.
Drive hips forward to stand. Don't hyperextend at the top.

Common Mistakes

Lower back rounding — stop the rep higher.
Bar drifting forward — drag it against the legs the entire way.

Smith Hip Thrust

Smith Hip Thrust

▾

Sets 3

Reps 8–12

Rest 2 min

RIR 1–2

Setup

Upper back across a bench, feet flat hip-width, bar across the hip crease (use a pad). Chin tucked to chest throughout.

Execution

Drive through the heels. "Push the floor away."
Hips fully extended at top — hard glute squeeze for 1 sec.
Ribs down — don't arch the lower back at lockout.
2–3 sec on the way down.

Common Mistakes

Hyperextending lower back at top — chin tucked, ribs down.
Feet too far forward — shins should be roughly vertical at top.

Seated Leg Curl

Seated Leg Curl

▾

Sets 3

Reps 10–15

Rest 60–75 sec

RIR 1–2

Execution

3-sec eccentric — the most important part. Hamstrings grow in the lengthening phase.
Full range — legs extend fully at top, curl fully at bottom.
Can't control the negative? The weight is too heavy.

Accessories

Bulgarian Split Squat

Bulgarian Split Squat

▾

Sets 2

Reps 8–10/leg

Rest 75–90 sec

RIR 1–2

Setup

Rear foot resting on bench — just the top of the foot, relaxed. Front foot far enough forward that the front shin stays near-vertical at the bottom.

Execution

Slight torso lean forward = more glute. Upright = more quad.
Front thigh roughly parallel to floor at the bottom.
Most weight on the front foot. Rear is just balance.

Common Mistakes

Rear foot too close — causes short range and knee discomfort.
Gripping the bench with the rear foot — keep it relaxed.

Hip Adductor Machine

Hip Adductor Machine

▾

Sets 2

Reps 12–15

Rest 45–60 sec

Execution

Control the open phase — that's the stretch. Don't let it fly open.
Squeeze at the close for a beat before opening again.

Core

Captain's Chair Knee Raise

Captain's Chair Knee Raise

▾

Sets 3

Reps 10–15

Rest 30–45 sec

Execution

Posterior pelvic tilt before lifting — flatten the lower back first. This is what makes it an ab exercise rather than a hip flexor one.
Knees to at least hip height. No swinging.
2 sec down — controlled.

Monday

Pull A — Hinge + Back

Conventional deadlift is the headline. Both lower days sit behind you with proper spacing. Stop the deadlift the moment form degrades — regardless of reps left.

Warm-up

🏃

Treadmill Walk OR Bike

8–10 min · Easy joint prep

Treadmill: Flat or 2–3%, 5 km/h. Bike: Light resistance, relaxed cadence.

Back — Main Lifts

Conventional Deadlift

Conventional Deadlift

▾

Sets 3

Reps 6–8

Rest 2–3 min

RIR 1–2

Setup

Bar over mid-foot (2–3 cm from shins). Hip-width stance. Drop hips until shins touch the bar. Lats engaged ("protect your armpits"), big breath, brace hard.

Execution

Push the floor away — leg drive initiates the lift.
Bar stays touching legs all the way up.
Hips and shoulders rise at the same rate.
Stop the set the instant the lower back rounds.

Common Mistakes

Jerking the bar — take the slack out first before it leaves the ground.
Not bracing — the lower back handles all stabilisation without it.

Progression

When 3 × 8 feels like 1–2 RIR across all sets, add 5 kg. This is your main strength lift.

Lat Pulldown

Wide-Grip Lat Pulldown

▾

Sets 3

Reps 10–12

Rest 75–90 sec

RIR 1–2

Execution

Full arm extension at the top before each rep.
Pull to upper chest — never behind the neck.
Initiate with lats: "drive elbows to back pockets."
Slight lean back (15–20°) is fine.

Common Mistakes

Biceps tiring before back — reduce weight and focus on lat initiation.
Short range at the top — no stretch means no full lat development.

Seated Cable Row

Seated Machine Row

▾

Sets 3

Reps 10–12

Rest 75–90 sec

RIR 1–2

Execution

Drive elbows back — elbows lead, not hands.
Hold contraction for a beat before returning.
2–3 sec return. Torso stays still — rocking = momentum cheating.

Chin-up

Chin-up

▾

Sets 3

Total Reps 15–25

Rest 90–120 sec

Approach

Don't worry about per-set numbers. Accumulate 15–25 quality reps across 3 sets — e.g. 8+6+5. Full dead hang at the bottom every rep. Use a band if needed.

Biceps & Rear Delts

DB Curl

Standing DB Curl

▾

Sets 2

Reps 10–15

Rest 45–60 sec

Execution

Elbows pinned to sides. If they drift forward, the weight is too heavy.
Supinate (rotate wrist outward) as you curl for full contraction.
No swinging.

Face Pull

Face Pull

▾

Sets 2

Reps 12–15

Rest 45–60 sec

Setup

Cable at face height. Rope attachment. Pull toward the forehead — not chin, not chest.

Execution

Elbows high — above wrists throughout.
Split the rope ends apart as you reach the face. External rotation is the point.
Lighter than you think. Should be felt in rear delt and rotator cuff, not traps.

Why it matters

Protects the shoulder joint. With all the pressing volume in this program, face pulls are non-negotiable.

Cardio Finisher

🚶

Post-Lift Incline Walk

10–15 min · Easy cooldown

Walk: 8–10% incline, 4.5–5 km/h. Conversational pace. On upper-body days only — avoids adding leg fatigue before lower sessions.

Tuesday

Push A — Chest + Shoulders + Triceps

Rebalanced to match Push B — three chest exercises, 3 sets of shoulder press. Smith-based. Big presses are the priority; lateral raises are last and done strictly.

Warm-up

🏃

Treadmill Walk OR Bike

8–10 min · Easy

Treadmill: Flat, 5 km/h. Bike: Light resistance.

Chest

Smith Bench Press

Smith Bench Press

▾

Sets 4

Reps 8–12

Rest 2 min

RIR 1–2

Setup

Slight arch in upper back, feet flat, shoulder blades pinched and depressed. Grip slightly wider than shoulder-width. Bar touches lower chest / sternum.

Execution

Elbows at 45–60° from torso — not flared to 90°.
Touch the chest with control. No bouncing.
Press in a slight arc — up and back toward the face.
Leg drive into the floor throughout.

Common Mistakes

Elbows flared to 90° — dramatically increases shoulder impingement risk.
Bouncing the bar — takes load off chest onto passive structures.

Incline Bench Press

Smith Incline Bench Press

▾

Sets 3

Reps 8–12

Rest 2 min

RIR 1–2

Setup

30–45° incline. Higher than 45° shifts too much load to the front delt. Shoulder blades stay pinched and planted throughout.

Execution

Bar touches just below the clavicle, not the mid-chest.
Shoulder blades stay pinched — don't let them wing as you press.
Expect ~20–30% less weight than flat press — completely normal.

Chest Fly Machine

Chest Fly Machine

▾

Sets 2

Reps 10–15

Rest 45–60 sec

RIR 1–2

Execution

Let the chest open fully — this is a stretch exercise as much as a contraction one.
Don't go so wide the front shoulder takes over. Stop at maximum chest stretch.
Squeeze at the close — hold for half a second.

Shoulders & Triceps

Machine Shoulder Press

Machine Shoulder Press

▾

Sets 3

Reps 8–12

Rest 75–90 sec

RIR 1–2

Execution

Standard front press — not behind the neck.
Core braced. Elbows come down to ~90° before pressing back up.

Rope Pushdown

Rope Push-down

▾

Sets 3

Reps 12–15

Rest 45–60 sec

Execution

Elbows pinned to sides — only the forearm moves.
Split the rope ends apart at the bottom for full tricep contraction.
Full lockout every rep. 2 sec up.

Lateral Raise

Cable or DB Lateral Raise

▾

Sets 2

Reps 12–15

Rest 45–60 sec

Execution

Lead with the elbow — "pouring a jug of water."
Stop at shoulder height. Above that = traps, not delts.
2–3 sec down. Slight forward lean (10–15°) shifts more load to the lateral head.

Cardio Finisher

🚶

Post-Lift Incline Walk

10–15 min · Easy cooldown

Walk: 8–10% incline, 4.5–5 km/h. Conversational pace only.

Wednesday

Pull B — Back Width + Arms

Vertical pulling focus. Pull-ups and close-grip pulldown hit lats from a different angle than Monday's rows. Barbell curl is the arms priority lift here.

Warm-up

🏃

Treadmill Walk OR Bike

8–10 min · Easy

Back

Pull-up

Pull-up

▾

Sets 3

Total Reps 15–25

Rest 90–120 sec

Execution

Overhand grip, shoulder-width or wider.
Dead hang at the bottom — fully extended every rep.
Chin clears the bar. Use a band if needed.

1-Arm DB Row

1-Arm DB Row

▾

Sets 3

Reps 10–12/arm

Rest 75–90 sec

Execution

Drive elbow to the hip — not the ceiling (which recruits traps over lats).
Torso parallel to floor, minimal rotation.
Full stretch at the bottom before each rep.

Close-Grip Lat Pulldown

Close-Grip Lat Pulldown

▾

Sets 2

Reps 10–12

Rest 75–90 sec

Execution

Lean back 15°, pull to upper chest. Different angle from Monday's wide-grip.
Focus on lower lat engagement. Full stretch at the top every rep.

Rear Delts & Biceps

Reverse Fly Machine

Reverse Fly Machine

▾

Sets 3

Reps 12–15

Rest 45–60 sec

Execution

Don't shrug — traps should be silent. If they're working, reduce weight.
Arms relatively straight, wide arc.
Go lighter than ego says — feel the rear delt.

Barbell Curl

Standing Barbell Curl

▾

Sets 3

Reps 8–12

Rest 45–60 sec

Execution

Strict form — elbows pinned, zero body english. Main bicep strength lift.
2–3 sec eccentric. Load this progressively over the weeks.

Face Pull with Elevated Raise

Face Pull with Elevated Raise

▾

Sets 2

Reps 12–15

Rest 45–60 sec

Execution

Same as Monday's face pull, but at the end of the pull, press the rope slightly upward.
Targets the infraspinatus and teres minor (rotator cuff). Lighter than Monday's version.

Cardio Finisher

🚶

Post-Lift Incline Walk

10–15 min · Easy cooldown

Walk: 8–10% incline, 4.5–5 km/h. Easy conversational pace.

Thursday

Push B — Chest + Shoulders + Triceps

DB-based push day — freer range of motion than Tuesday's Smith work. Last hard session before Friday recovery.

Warm-up

🏃

Treadmill Walk OR Bike

8–10 min · Easy

Chest

DB Bench Press

DB Bench Press

▾

Sets 3

Reps 8–12

Rest 2 min

RIR 1–2

Execution

DBs allow a natural arc — let them travel slightly inward at the top.
Lower until the chest is fully lengthened. Greater range than Smith — use it.
At the bottom: elbows at 45–60° from torso.

DB Incline Press

DB Incline Bench Press

▾

Sets 3

Reps 8–12

Rest 2 min

RIR 1–2

Execution

30° incline. Shoulder blades stay pinched — don't let them wing.
DBs press up and slightly in — like pushing the ceiling at an angle.

Chest Fly Machine

Chest Fly Machine

▾

Sets 2

Reps 10–15

Rest 45–60 sec

Execution

Full stretch at the start of each rep. Control the eccentric.
Squeeze at the close — hold for a beat.

Shoulders & Triceps

Shoulder Press

Machine or DB Shoulder Press

▾

Sets 3

Reps 8–12

Rest 75–90 sec

Machine vs DB

Machine gives stability; DB gives more range. Pick based on how your shoulders feel — if they're beat up, go machine.

Triceps Dips

Triceps Dips

▾

Sets 2

Reps 8–12

Rest 75–90 sec

Execution

Torso vertical to keep focus on triceps, not chest.
Lower until upper arms are parallel to the floor.
Use the assisted dip machine if needed. No ego.

Seated DB Lateral Raise

Seated DB Lateral Raise

▾

Sets 2

Reps 12–15

Rest 45–60 sec

Execution

Seated = no hip drive cheat. Strict reps only.
Lead with elbows, 2–3 sec down. Last exercise of the week — quality over weight.

Cardio Finisher

🚶

Post-Lift Incline Walk

10–15 min · Easy cooldown · Last cardio of the lifting week

Walk: 8–10% incline, 4.5–5 km/h. Don't push it — tomorrow is recovery.

Friday

Recovery

This day exists to make Saturday better. Don't turn it into a workout. Walk, move, breathe. Back extensions are light activation — not a training stimulus.

Cardio

🚶

Easy Walk OR Bike

40–60 min · Can be split into two sessions across the day

Outdoors / Treadmill: Flat, 4–5 km/h. Heart rate 100–120 bpm max.
Bike: Level 3–5 resistance. The point is circulation and steps — not calorie burn.

Mobility + Light Activation

Full Body Mobility

Full-Body Mobility + Stretching

▾

Time 20–30 min

Example Sequence

Hips: 90/90 hip stretch — 2 min/side. Pigeon pose — 90 sec/side.
T-spine: Thoracic extension over foam roller — 2 min. Cat-cow — 1 min.
Shoulders: Doorway chest stretch — 60 sec/side.
Hamstrings: Lying towel stretch — 90 sec/side.
Calves: Wall calf stretch — 60 sec/side.

Note

Don't force range of motion. This is about circulation and nervous system recovery — not flexibility gains. If something hurts, skip it.

Back Extension

Back Extension

▾

Sets 2

Reps 12

Load Bodyweight only

Why it's here

Moved from Lower B to reduce posterior chain volume on that session. Light glute and lower back activation only.

Execution

No added weight. Focus on glute contraction at the top, not lower back hyperextension.
Slow and controlled. If it feels hard, you're doing too much.

01

Fat loss comes from food control, steps, and cardio — not from turning every set into chaos. Keep the big lifts hard.

02

Warm-up sets before the first big lift don't count toward work sets.

03

Add load only when every work set hits the top of the rep range with 1–2 clean reps left in reserve.

04

Post-lift cardio is on upper-body days only — protects leg recovery for lower sessions.

05

If scale weight and waist stay flat for 2 straight weeks — add steps or cardio before adding gym volume.

06

Deload after 6–8 hard weeks, or sooner if performance drops for 2 consecutive weeks.

07

If joints hurt, swap the exercise. Pain is not a personality trait.