Workout Plan – Gurjant

Client Workout Plan

Name: Gurjant
Current Weight: 68 kg
Goal: Muscle Gain & Strength
Starting Date: 23-02-2026

Day – 1

Exercise

Sets x Reps

Bench press

4X8-10

Incline dumbbell press

4X8-10

Machine chest press

3X10-12

Chest flies (Single arm)

3X12-15

Dips/Pushups

1XAMRAP

Day – 2

Exercise

Sets x Reps

Latpull down

3X8-10

Narrow grip latpull down

3X8-10

Seated row

3X8-10

T-bar row

3X10-12

Facepull

2X12-15

Shrugs

3X8-10

Back extension

2X12-15

Day – 3

Exercise

Sets x Reps

BW Squat (Slow)

2X10-12

Leg press (Slow)

2X10-12

Leg curl

2X15-20

Leg extension

2X15-20

Standing calf raises

3X12-15

Seated calf raises

3X12-15

Day – 4

Exercise

Sets x Reps

Close-grip bench press

3X8-10

Overhead extension

3X12-15

Pulley push down

3X12-15

Shoulder M/C press

3X8-10

Lateral raises

3X12-15

Rear flies

3X12-15

Bar curl

3X10-12

Preacher curl

3X10-12

Hammer curl

3X12-15

Day – 5

Exercise

Sets x Reps

Dead bug

3X12-15 Slow

Bird dog

3X12-15

Anterior pelvic tilt

3X12-15

Side plank

3X20–30 sec

Side plank with hip abduction

3X8-10

Fire hydrant

3X12-15

Clamshell

3X12-15

Single-leg glute bridge

3X10-12

Suitcase carry

1X

🔑 Important Notes

  1. Warm up before every session – 5 minutes cardio + mobility.
  2. Cool down after every workout – Light stretching to relax muscles and improve flexibility.
  3. Progress weekly – Increase weights, reps, or cardio time gradually.
  4. Recover smart – Hydrate well, eat clean, sleep 7–8 hours.