Zak’s Workout Plan

Home & Gym

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Just Spreading the word and the word was lift. Health should be free so this workout plan is.

A free 5-day workout plan with two options every day — one for home, one for the gym. Pick what works for you. Hope this helps!

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How It Works

5 days on, 2 days rest (or spread however fits your schedule)
PPL (push, pull, legs) repeat. If more advance or have less time a upper/ lower split is good. PPL is just easy to follow and hard to mess up and overtrain.
Each session is ~45–60 min
Choose Home or Gym for each day — mix and match as needed
Modify reps up or down based on your fitness level (once you reach 12 reps on a given exercise add weight or use harder variant)
Be in caloric surplus to gain weight and build muscle.
more muscle = higher metabolic rate = less fat. In other words hungry muscles eat your fat. So don’t just do cardio if you want to loose weight build muscle like the big brained homo-sapiens you are!
Get protein and sleep.

Home

Exercise	Sets	Reps	Rest
Push-Ups	4	12–15	60s
Pike Push-Ups	3	10–12	60s
Diamond Push-Ups	3	10	60s
Dips (buy a dip bar)	3	12	60s
Plank Hold	3	30–45s	45s

Gym

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	8–10	90s
Incline Dumbbell Press	3	10–12	75s
Cable Fly	3	12–15	60s
Overhead/shoulder Press (Dumbells for W)	3	10	75s
Tricep Pushdown (using chewd up rope=bigger muscles)	3	12–15	60s
Lateral raises (blast those side delts. High reps lower weight)	4-5	12-15	60s

Home

Exercise	Sets	Reps	Rest
Pull ups	3	6-12	60s
Chin ups (great for biceps)	3	6-12
Deadlifts( if you wish to invest in a barbell)	3	6-12	90s
Bodyweight Rows (use that dip bar i told you to buy or rings on pull up bar)	4	8–12	75s
dumbbell Bicep Curls (if you own light weights do higher reps)	3	6-12	60s
Dead Hangs (if pull-up bar)	3	20–30s	60s

Gym

Exercise	Sets	Reps	Rest
Deadlifts	3	6-12	60s
Pull-Ups or Lat Pulldown	4	6-12	90s
Barbell Row	3	6-12	75s
Seated Cable Row	3	6-12	60s
Face Pulls	3	15	45s
Dumbbell Bicep Curls	3	12	60s

Home

Exercise	Sets	Reps	Rest
Bodyweight Squats (disclaimer if you don’t have squat rack at home legs are hard to overload, bodyweight work will still tone though)	4	15–20	60s
Lunges	3	10 each	60s
Glute Bridges	4	15	45s
Single-Leg RDL	3	10 each	60s
Wall Sit	3	45s	60s

Gym

Exercise	Sets	Reps	Rest
Barbell Back Squat (do these first)	4	8–10	120s
Optional: Romanian Deadlift	3	10–12	90s
Leg Press	3	12–15	75s
leg extension	3	10 each	60s
Leg Curl	3	12	60s