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Varun Workout Plan

The workout plan for Varun focuses on building lean muscle and size with a 6-day training schedule and 1 day of rest. Each day targets specific muscle groups, incorporating exercises with progressive overload, while emphasizing proper form and mind-muscle connection. Additional tips include hydration, adequate sleep, and gradual weight increases.

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thanishqthanishq13
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4 views2 pages

Varun Workout Plan

The workout plan for Varun focuses on building lean muscle and size with a 6-day training schedule and 1 day of rest. Each day targets specific muscle groups, incorporating exercises with progressive overload, while emphasizing proper form and mind-muscle connection. Additional tips include hydration, adequate sleep, and gradual weight increases.

Uploaded by

thanishqthanishq13
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Workout Plan for Varun - Goal: Lean Muscle & Size (61 kg)

Schedule: 6 Days Training + 1 Day Rest

Rest between sets: 45-90 seconds

Focus: Progressive Overload + Form + Mind-Muscle Connection

Day 1 - Chest + Triceps:

- Bench Press - 4 sets x 10-8-8-6

- Incline Dumbbell Press - 3 sets x 10

- Cable Fly - 3 sets x 12

- Tricep Pushdown - 3 sets x 12

- Overhead Dumbbell Extension - 3 sets x 10

Day 2 - Back + Biceps:

- Lat Pulldown - 4 sets x 10

- Seated Cable Row - 3 sets x 10

- Pull-ups - 3 sets till failure

- Barbell Curl - 3 sets x 10

- Hammer Curl - 3 sets x 12

Day 3 - Shoulders + Abs:

- Overhead Shoulder Press - 4 sets x 10

- Side Lateral Raise - 3 sets x 12

- Rear Delt Fly - 3 sets x 12

- Planks - 3 x 30-60 sec

- Leg Raises - 3 sets x 15


Day 4 - Legs:

- Squats - 4 sets x 10

- Leg Press - 3 sets x 12

- Lunges - 3 sets x 10 per leg

- Calf Raise - 3 sets x 20

Day 5 - Chest + Back (Light Focus):

- Incline Machine Press - 3 sets x 12

- Cable Crossovers - 3 sets x 15

- Straight Arm Pulldown - 3 sets x 12

- Dumbbell Row - 3 sets x 12

Day 6 - Arms + Cardio (Pump Day):

- Close-grip Bench Press - 3 sets x 10

- Concentration Curl - 3 sets x 10

- Skull Crushers - 3 sets x 12

- EZ Bar Curl - 3 sets x 10

- 10-15 mins light jog or HIIT

Day 7 - Rest or Active Recovery (walking/stretching)

Tips:

- Drink 3+ litres water daily

- Sleep 7-9 hours

- Increase weight gradually

- Keep perfect form

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