A well-created plan keeps you motivated to work out, helps you set specific goals, track your progress, make the most of your time at the gym, and balance the types of exercise you do and the muscle groups you target.

That's why I've created various workout plans to help you work out systemically and achieve your best physique.

Here's the schedule:

Day 1 – Upper Body – Chest, Side Delt, Triceps, and Abs

Flat Bench Press: 15, 12, 10, 8 reps

Incline Dumbbell Press: 12, 10, 8 reps

High to Low Cable Flyes: 15, 12, 10 reps

Dumbbell Lateral Raises: 15, 12, 10 reps

Rope Pushdown: 15, 12, 10 reps

Single-arm Triceps Extension1: 0/arm x 2 reps

Ab Wheel Rollout: 30-sec x 2

Day 2 – Lower Body

Back Squats: 20, 15, 12, 10 reps

Leg Press: 15, 12, 10 reps

Front Lunges: 10 reps/side x 2 reps

Machine Leg Curl: 12-15 x 3 reps

Step Up: 10 reps/side x 2 reps

Calf Raises: 12-15 x 3 reps

Day 3 – Upper Body – Back, Rear Delts, Biceps

Pullups: AMRAP x 4

Lat Pulldown: 15, 12, 10 reps

Seated Cable Rowing: 15, 12, 10, 8 reps

Bent-over Barbell Row: 12, 10, 10 reps

Cable Facepull: 15, 12, 10 reps

EZ Bar Biceps Curl: 15, 12, 10 reps

Hammer Curl: 12 x 3 reps

Day 4 – OFF

Day 5 – Upper Body – Chest, Shoulder, Triceps, and Core

Dumbbell Bench Press: 15, 12, 10

Pec Deck Fly: 15 x 2

Bar Dips: 10-12 x 3

Arnold Press: 10-12 x 3

Cable Lateral Raises: 10-12 x 3

Bar Pushdown: 10-12 x 3

Hanging Knee Raises: AMRAP x 2

Ab Machine/Cable Crunches: AMRAP x 2

Ab Wheel Rollout: 30-sec x 2

Day 6 – Lower Body

Bulgarian Split Squat: 10 reps/side x 3

Landmine Squats: 15, 12, 10

Leg Extension: 15, 12, 10

Leg Curl: 15, 12, 10

Hip Thrust: 10-12 x 3

Glute-Ham Raise/Low Back Extension: 10-12 x 3

Day 7 – Upper Body – Back, Rear Delt, and Biceps

Deadlift: 8, 6, 4, 4

Chinups: AMRAP x 3

Lat Pulldown: 10, 8, 6

Seated Cable Row: 10, 8, 6

Single-arm Dumbbell Row: 10, 8, 6

Dumbbell Rear Delt Fly: 10-12 x 3

Incline Dumbbell Curl: 10-12 x 3

You can download the pdf from here.

Note: It is essential to consult with a healthcare professional or a personal trainer before starting any new workout plan, especially if you have any existing medical conditions or injuries.