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Chris's Weekly Workout Schedule - Phase 1 (Weeks 1-4)

MONDAY - Upper Push (Chest/Shoulders/Triceps)

Warm-up (8 minutes)

ExerciseSetsRepsRest
Arm Circles215 each direction15 sec
Band Pull-Aparts21515 sec
Wall Slides21215 sec
Scap Push-ups21515 sec

Main Workout

ExerciseSetsRepsWeight (Week 1-2)Weight (Week 3-4)Rest
Incline Dumbbell Press48-1035-40lb DBs40-45lb DBs2 min
Seated Dumbbell Shoulder Press48-1025-30lb DBs30-35lb DBs90 sec
Dips (Assisted if needed)38-12BodyweightBodyweight90 sec
Cable Lateral Raises312-1510-15lbs15-20lbs60 sec
Close-Grip Push-ups310-15BodyweightBodyweight60 sec
Cable Rope Tricep Pushdowns312-1530-40lbs40-50lbs45 sec

Cool-down (5 minutes)

ExerciseDuration
Chest Doorway Stretch30 sec each arm
Overhead Tricep Stretch30 sec each arm
Shoulder Rolls10 backward
Deep Breathing2 minutes

TUESDAY - Lower Body A (Quad Focus)

Warm-up (10 minutes)

ExerciseSetsRepsRest
Leg Swings (Forward/Back)215 each leg15 sec
Leg Swings (Side to Side)215 each leg15 sec
Bodyweight Squats21515 sec
Glute Bridges22015 sec
Calf Raises22015 sec

Main Workout

ExerciseSetsRepsWeight (Week 1-2)Weight (Week 3-4)Rest
Goblet Squats410-1235-40lb DB45-50lb DB2 min
Romanian Deadlifts48-1095-105lbs105-115lbs2 min
Bulgarian Split Squats38-10 each legBodyweight15-20lb DBs90 sec
Leg Curls312-1595lbs100-105lbs90 sec
Calf Raises415-2050-60lbs60-70lbs60 sec
Glute Bridges315-20Bodyweight + band25lb plate45 sec

Cool-down (8 minutes)

ExerciseDuration
Quad Stretch45 sec each leg
Hamstring Stretch45 sec each leg
Hip Flexor Stretch45 sec each leg
Calf Stretch45 sec each leg
Spinal Twist30 sec each side

WEDNESDAY - Upper Pull (Back/Biceps)

Warm-up (8 minutes)

ExerciseSetsRepsRest
Arm Swings215 each arm15 sec
Band Pull-Aparts22015 sec
Dead Hangs215-20 sec30 sec
Shoulder Shrugs21515 sec

Main Workout

ExerciseSetsRepsWeight (Week 1-2)Weight (Week 3-4)Rest
Assisted Pull-ups45-8Assistance as neededLess assistance2 min
Seated Cable Rows48-1080-90lbs90-100lbs90 sec
Lat Pulldowns310-1270-80lbs80-90lbs90 sec
Dumbbell Rows310-12 each arm35-40lb DB40-45lb DB60 sec
Face Pulls315-2020-30lbs30-40lbs60 sec
Hammer Curls312-1520-25lb DBs25-30lb DBs45 sec

Cool-down (5 minutes)

ExerciseDuration
Lat Stretch30 sec each arm
Rear Delt Stretch30 sec each arm
Bicep Stretch30 sec each arm
Neck Rolls10 each direction
Deep Breathing2 minutes

THURSDAY - Mobility/Yoga Day

Full Body Flow (45-60 minutes)

SectionExerciseDurationNotes
Warm-upSun Salutations10 min3 rounds
Hip FocusWarrior I with Twist2 min each sideHold 30 sec, pulse 30 sec
Hip FocusPigeon Pose2 min each sideFocus on hip opening
Hip Focus90/90 Hip Stretch2 min each sideInternal/external rotation
SpineSpinal Twists (seated)3 min30 sec holds each side
SpineCat-Cow Flow3 minSlow, controlled
ShouldersShoulder Rolls & Circles2 minBoth directions
ShouldersEagle Arms1 min each sideHold and breathe
Cool-downChild's Pose3 minFocus on breathing
Cool-downSavasana5 minComplete relaxation

FRIDAY - Lower Body B (Hip/Glute Focus)

Warm-up (10 minutes)

ExerciseSetsRepsRest
Hip Circles210 each direction15 sec
Glute Bridges22015 sec
Clamshells215 each leg15 sec
Bodyweight Squats21515 sec
Leg Swings215 each leg15 sec

Main Workout

ExerciseSetsRepsWeight (Week 1-2)Weight (Week 3-4)Rest
Sumo Deadlifts46-8115-125lbs125-135lbs2 min
Hip Thrusts412-1595-105lbs105-115lbs90 sec
Lateral Lunges310-12 each legBodyweight15-20lb DBs90 sec
Leg Extensions312-15105lbs110-115lbs90 sec
Single-leg Glute Bridges312-15 each legBodyweight15lb plate60 sec
Clamshells with Band315-20 each legMedium bandHeavy band45 sec

Cool-down (8 minutes)

ExerciseDuration
Figure-4 Stretch45 sec each leg
Hip Flexor Stretch45 sec each leg
IT Band Stretch45 sec each leg
Glute Stretch45 sec each leg
Pigeon Pose1 min each side

SATURDAY - Full Body Circuit

Warm-up (5 minutes)

ExerciseSetsRepsRest
Arm Circles110 each direction10 sec
Leg Swings110 each leg10 sec
Bodyweight Squats11010 sec
Push-ups15-810 sec
Jumping Jacks12010 sec

Main Circuit (3 rounds)

ExerciseWorkRestModification
Bodyweight Squats45 sec15 secAdd jump if able
Push-ups45 sec15 secKnee push-ups if needed
Mountain Climbers45 sec15 secSlower pace for control
Plank Hold45 sec15 secDrop to knees if needed
Glute Bridges45 sec15 secSingle leg for challenge
Band Pull-Aparts45 sec15 secFocus on squeeze
REST BETWEEN ROUNDS2 min

Cool-down (5 minutes)

ExerciseDuration
Child's Pose1 minute
Downward Dog1 minute
Seated Spinal Twist30 sec each side
Deep Breathing2 minutes

SUNDAY - Beach Tennis + Recovery

Pre-Beach Tennis (10 minutes)

ExerciseSetsRepsRest
Arm Circles215 each direction15 sec
Leg Swings215 each leg15 sec
Shoulder Rolls210 each direction15 sec
Hip Circles210 each direction15 sec
Light Jogging12 minutes-

Post-Beach Tennis Recovery (15 minutes)

ExerciseDuration
Walking Cool-down5 minutes
Shoulder Stretch1 min each arm
Hip Flexor Stretch1 min each leg
Calf Stretch1 min each leg
Spinal Twist30 sec each side
Deep Breathing3 minutes

Daily Movement Breaks (Every 90 Minutes During Work)

Quick Reset (2 minutes)

ExerciseDuration
Stand and walk30 seconds
Spinal twist30 sec each side
Hip flexor stretch30 sec each leg
Cat-cow stretches10 reps
Shoulder blade squeezes10 reps
Calf raises15 reps

Morning Routine Options (Choose One Daily)

Option A: Mobility Flow (20 minutes)

ExerciseSetsReps
Cat-Cow210
Hip Circles210 each direction
Leg Swings215 each leg
Arm Circles215 each direction
Warrior I with Twist230 sec each side

Option B: Gentle Walk (30-45 minutes)

  • Moderate pace, focus on posture
  • 5 minutes stretching at the end

Option C: Yoga Flow (30 minutes)

  • 3 rounds of Sun Salutations
  • Warrior I & II sequences
  • Pigeon pose and spinal twists

Key Notes:

  • Rest between exercises: Follow the table exactly
  • Weight progression: Increase by 5-10% when you can complete all reps with good form
  • Form over weight: Always prioritize proper technique
  • Listen to your body: Skip exercises that cause joint pain
  • Hydration: Drink water between every set
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    Chris's Weekly Workout Schedule - Phase 1 (Weeks 1-4) | Claude