Form Peak

Male Training Plan

4-Day Training Plan

Day	Workout	Exercises
Monday	Chest + Triceps	Chest Exercises: 30-45 Degree Incline Bench Press Barbell/DB Bench Press Heavy One Arm Crossovers Dips (+Triceps) Triceps Exercises: Close Grip Bench Press Db Kickbacks Weighted Upright Dips
Tuesday	Legs + Abs	Leg Exercises: Quads: High Bar Back Squat Hack Squats Db/Bulgarian Split Squats Glutes: Barbell Hip Thrust Barbell RDL's Low Bar Squats Abs Exercises: Gymnast Tucks Sliding Tucks Leviation Crunches
Wednesday	Rest
Thursday	Back + Rear Deltoid	Back Exercises: Dead Rows Barbell Rows Lat Pulldowns Weighted Pull-Ups Rear Deltoid Exercises: Rear Delt Rows Cable Lateral Rows
Friday	Rest
Saturday	Biceps + Deltoid	Biceps Exercises: Barbell Curls Alt. Standing DB Curls Incline DB Curls Deltoid Exercises: Hip Huggers Front Raises Side Lateral Raises
Sunday	Rest

5-Day Training Plan

Day	Workout	Exercises
Monday	Chest + Triceps	Chest Exercises: 30-45 Degree Incline Bench Press Barbell/DB Bench Press Heavy One Arm Crossovers Dips (+Triceps) Triceps Exercises: Close Grip Bench Press Db Kickbacks Weighted Upright Dips
Tuesday	Legs + Abs	Leg Exercises: Quads: High Bar Back Squat Hack Squats Db/Bulgarian Split Squats Glutes: Barbell Hip Thrust Barbell RDL's Low Bar Squats Abs Exercises: Gymnast Tucks Sliding Tucks Leviation Crunches
Wednesday	Rest
Thursday	Back + Rear Deltoid	Back Exercises: Dead Rows Barbell Rows Lat Pulldowns Weighted Pull-Ups Rear Deltoid Exercises: Rear Delt Rows Cable Lateral Rows
Friday	Biceps + Deltoid	Biceps Exercises: Barbell Curls Alt. Standing DB Curls Incline DB Curls Deltoid Exercises: Hip Huggers Front Raises Side Lateral Raises
Saturday	Rest
Sunday	Full Arms	Biceps Exercises: Chin-Ups DB Spider Curls Drag Curls Triceps Exercises: Rocking Pushdowns Incline DB Powerbombs Cobra Pushups Forearms and Finishing: Farmers Carries Plate Trap Raises

Female Training Plan

Day	Workout	Exercises
Day 1	Upper Body	Push-Ups Dumbbell Shoulder Press Bent Over Dumbbell Row Dips (Triceps)
Day 2	Lower Body	Squats Lunges Deadlifts Glute Bridges
Day 3	Rest
Day 4	Upper Body	Push-Ups Dumbbell Shoulder Press Bent Over Dumbbell Row Dips (Triceps)
Day 5	Lower Body	Squats Lunges Deadlifts Glute Bridges
Day 6	Rest
Day 7	Full Body (Lighter Intensity)	Bodyweight Squats Plank (for core strength) Walking Lunges Assisted Pull-Ups or Inverted Rows

Day	Workout	Exercises
Day 1	Lower Body	Barbell Hip Thrust Db Forward Leaning Step Ups Barbell RDL's Pullthroughs GHR/Slick Floor Bridge Curls Low Bar Squats
Day 2	Upper Body	Push-Ups Dumbbell Shoulder Press Bent Over Dumbbell Row Dips (Triceps)
Day 3	Lower Body	Hack Squats Db/BB Rev. Lunge Db/Bulgarian Split Squats Front Squats Belt Squats High Bar Back Squat
Day 4	Upper Body	Push-Ups Dumbbell Shoulder Press Bent Over Dumbbell Row Dips (Triceps)