Hey, James 👋
Your plan for week commencing 14 April 2026
Week 7 Training Plan
This week's sessions
Week 7 of 12
Monday
Upper Body — Push
Bench Press4 × 8
Overhead Press3 × 10
Incline Dumbbell Press3 × 12
Tricep Dips3 × 12
Lateral Raises3 × 15
Tuesday
Rest day — active recovery or light walk
Wednesday
Lower Body
Barbell Squat4 × 6
Romanian Deadlift3 × 10
Leg Press3 × 12
Walking Lunges3 × 10 each
Calf Raises4 × 15
Thursday
Rest day
Friday
Upper Body — Pull
Deadlift4 × 5
Pull Ups3 × 8
Bent Over Row3 × 10
Face Pulls3 × 15
Bicep Curls3 × 12
Saturday — Sunday
Weekend rest — enjoy it, you've earned it
Weekly Check-in
How was this week?
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