Boost muscle and strength with our 30-day plan
Discover daily strength exercises designed to kickstart your fitness and strength with clear, actionable routines.
5 Training Days
Engage in targeted workouts crafted to build endurance and power 5 days per week, with 2 recovery days.
Rep and Set Volume
Complete 4 – 12 reps for optimal muscle growth, with 3 – 4 sets per exercise.
Weight Progression
Gradually increase weight ensuring you can complete the prescribed reps maintaining good form.
Week 1: Foundation
Ensure to warm up properly before attempting the exercises, paying special attention to warm up the specific muscle groups in focus for each daily routine.
Gradually increase the weight after each set.
Day 1 – Chest & Triceps
- Barbell Bench Press – 3 sets x 8-6-4 reps
- Incline Dumbbell Press – 3 sets x 10-8-6 reps
- Push-ups – 3 sets x 15 reps
- Tricep Pushdowns – 3 sets x 10-8-6 reps
- Overhead Tricep Extensions – 3 sets x 10-8-6 reps
Day 2 – Back & Biceps
- Lat Pulldowns – 3 sets x 10-8-6 reps
- Seated Cable Rows – 3 sets x 10-8-6 reps
- Dumbbell Rows – 3 sets x 10-8-6 reps
- Barbell Curls – 3 sets x 10-8-6 reps
- Hammer Curls – 3 sets x 10-8-6 reps
Day 3 – Legs
- Barbell Squats – 3 sets x 8-6-4 reps
- Romanian Deadlifts – 3 sets x 10-8-6 reps
- Walking Lunges – 3 sets x 12-10-8 reps (each leg)
- Dumbbell Leg Curls – 3 sets x 12-10-8 reps
- Standing Calf Raises – 3 sets x 12-10-8 reps
Day 4 – Shoulders & Core
- Overhead Press – 3 sets x 8-6-4 reps
- Lateral Raises – 3 sets x 10-8-6 reps
- Rear Delt Flyes – 3 sets x 10-8-6 reps
- Plank – 3 sets x 45 seconds
- Hanging Leg Raises – 3 sets x 10-8-6 reps
Day 5 – Full Body
- Deadlifts – 3 sets x 8-6-4 reps
- Barbell Bench Press – 3 sets x 8-6-4 reps
- Pull-ups – 3 sets x 10-8-6 reps
- Goblet Squats – 3 sets x 10-8-6 reps
- Farmer’s carry – 2 minutes
Days 6 and 7
- Rest and recovery
- Walking or running
- Mobility / stretching
Week 2: Volume Increase
Increased volume in the sets. Gradually increase the weight after each set.
Day 8 – Chest & Triceps
- Barbell Bench Press – 3 sets x 12-10-8 reps
- Incline Dumbbell Press – 3 sets x 12-10-8 reps
- Push-ups – 3 sets x 20 reps
- Tricep Pushdowns – 3 sets x 12-10-8 reps
- Overhead Tricep Extensions – 3 sets x 12-10-8 reps
Day 9 – Back & Biceps
- Lat Pulldowns – 3 sets x 12-10-8 reps
- Seated Cable Rows – 3 sets x 12-10-8 reps
- Dumbbell Rows – 3 sets x 12-10-8 reps
- Barbell Curls – 3 sets x 12-10-8 reps
- Hammer Curls – 3 sets x 12-10-8 reps
Day 10 – Legs
- Barbell Squats – 3 sets x 10-8-6 reps
- Romanian Deadlifts – 3 sets x 12-10-8 reps
- Walking Lunges – 3 sets x 12-10-8 reps (each leg)
- Dumbbell Leg Curls – 3 sets x 12-10-8 reps
- Standing Calf Raises – 3 sets x 15-12-10 reps
Day 11 – Shoulders & Core
- Overhead Press – 3 sets x 10-8-6 reps
- Lateral Raises – 3 sets x 12-10-8 reps
- Rear Delt Flyes – 3 sets x 12-10-8 reps
- Plank – 3 sets x 45 seconds
- Hanging Leg Raises – 3 sets x 15-12-10 reps
Day 12 – Full Body
- Deadlifts – 3 sets x 10-8-6 reps
- Barbell Bench Press – 3 sets x 10-8-6 reps
- Pull-ups – 3 sets x 12-10-8 reps
- Goblet Squats – 3 sets x 12-10-8 reps
- Farmer’s carry – 2 minutes
Days 13 and 14
- Rest and recovery
- Walking or running
- Mobility / stretching
Week 3: Intensity Phase
High volume with high rep count. Gradually increase the weight after each set.
Day 15 – Chest & Triceps
- Barbell Bench Press – 3 sets x 15-12-10 reps
- Incline Dumbbell Press – 3 sets x 15-12-10 reps
- Dips – 3 sets x 10-10-10 reps
- Skull Crushers – 3 sets x 15-12-10 reps
Day 16 – Back & Biceps
- Pull-ups – 3 sets x 12-12-12 reps
- Barbell Rows – 3 sets x 15-12-10 reps
- Lat Pulldowns – 3 sets x 15-12-10 reps
- EZ Bar Curls – 3 sets x 15-12-10 reps
Day 17 – Legs
- Barbell Squats – 3 sets x 12-10-8 reps
- Romanian Deadlifts – 3 sets x 15-12-10 reps
- Bulgarian Split Squats – 3 sets x 12-10-8 reps (each leg)
- Standing Calf Raises – 3 sets x 15-12-10 reps
Day 18 – Shoulders & Core
- Overhead Press – 3 sets x 12-10-8 reps
- Lateral Raises – 3 sets x 12-10-8 reps
- Face Pulls – 3 sets x 12-10-8 reps
- Plank – 4 sets x 60 seconds
Day 19 – Full Body
- Deadlifts – 3 sets x 12-10-8 reps
- Barbell Bench Press – 3 sets x 12-10-8 reps
- Goblet Squats – 3 sets x 12-10-8 reps
- Walking Lunges – 3 sets x 12-10-8 reps
Days 20 and 21
- Rest and recovery
- Walking or running
- Mobility / stretching
Week 4: Peak Hypertrophy
Increased set count. Gradually increase the weight after each set. Push hard on the last set.
Day 22 – Chest
- Barbell Bench Press – 4 sets x 12-10-8-6 reps
- Incline Dumbbell Press – 4 sets x 12-10-8-6 reps
- Dumbbell Flyes – 4 sets x 12-10-8-6 reps
- Push-Ups – 4 sets x 20-20-20-20 reps
Day 23 – Back
- Pull-ups – 4 sets x 12-12-12-12 reps
- Barbell Rows – 4 sets x 12-10-8-6 reps
- Lat Pulldowns – 4 sets x 12-10-8-6 reps
- Straight Arm Pulldowns – 4 sets x 12-10-8-6 reps
Day 24 – Legs
- Barbell Squats – 4 sets x 12-10-8-6 reps
- Romanian Deadlifts – 4 sets x 12-10-8-6 reps
- Dumbbell Leg Press – 4 sets x 12-10-8-6 reps
- Standing Calf Raises – 4 sets x 12-10-8-6 reps
Day 25 – Shoulders
- Overhead Press – 4 sets x 12-10-8-6 reps
- Lateral Raises – 4 sets x 12-10-8-6 reps
- Rear Delt Flyes – 4 sets x 12-10-8-6 reps
- Shrugs – 4 sets x 12-10-8-6 reps
Day 26 – Arms
- Barbell Curls – 4 sets x 12-10-8-6 reps
- Hammer Curls – 4 sets x 12-10-8-6 reps
- Close Grip Bench Press – 4 sets x 12-10-8-6 reps
- Tricep Pushdowns – 4 sets x 12-10-8-6 reps
Days 27 and 28
- Rest and recovery
- Walking or running
- Mobility / stretching
Days 29 and 30: Challenge
Day 29
Repeat 2 – 3 rounds.
- Barbell Bench Press AMRAP (as many reps as possible)
- Barbell Squats AMRAP
Day 30
Full Body Challenge. Complete 3 – 5 rounds.
- 20 Push-ups
- 20 Body Weight Squats
- 10 Pull-ups
- 20 Walking Lunges
- 30 second Plank
CONGRATULATIONS! Now consider repeating or continuing with our 90-day plan.