Week 9: Push, Pull, Legs

Week 9

Day 1 – Push (Chest, Shoulders, Triceps)

Warm-Up: Incline treadmill walk or bike (5–7 min), band pull-aparts

  • Dumbbell Flat Press – 3 sets x 8–12 reps
  • Smith Machine Overhead Press – 3 sets x 8–12 reps
  • Tricep Rope Pushdown – 3 sets x 10–12 reps
  • Dumbbell Lateral Raise – 3 sets x 12 reps
  • Optional: Machine Chest Fly – 2 sets x 10–12 reps

Cool-Down: Chest, triceps, and shoulder stretches

Day 2 – Zone 2 Cardio + Abs

Warm-Up: Elliptical or stepper (5 mins), dynamic spine twists

  • Zone 2 Cardio – 30 minutes (sustainable pace)

Core Circuit (2 Rounds):

  • Machine Crunch – 15–20 reps
  • Bird Dog – 10/side
  • Side Plank – 30 seconds/side
  • Optional: Hanging Leg Raises – 2 sets to failure

Cool-Down: Walk + core stretches

Day 3 – Pull (Back, Biceps)

Warm-Up: Light rowing, banded face pulls, cat-cow stretches

  • Lat Pulldown (Wide Grip) – 3 sets x 8–12 reps
  • Machine Row (Chest-Supported) – 3 sets x 8–12 reps
  • EZ Bar Curl – 3 sets x 8–12 reps
  • Reverse Pec Deck – 3 sets x 12–15 reps
  • Optional: Incline Dumbbell Curl – 2 sets x 10 reps

Cool-Down: Back and arm stretches, short walk

Day 4 – Zone 2 Cardio + Abs

Warm-Up: Light walk, hip swings, core activations

  • Zone 2 Cardio – 25–30 minutes (heart rate 60–70% max)

Core Superset (3 Rounds):

  • Weighted Cable Crunch – 15–20 reps
  • Oblique Side Bend with Dumbbell – 12 reps/side
  • Optional: Bicycle Crunch – 30 total reps

Cool-Down: Standing and lying abdominal stretches

Day 5 – Legs (Glutes, Quads, Hamstrings, Calves)

Warm-Up: Stationary bike, bodyweight squats, leg swings

  • Goblet Squat (Heavy DB or Kettlebell) – 3 sets x 8–12 reps
  • Lying Hamstring Curl – 3 sets x 8–12 reps
  • Dumbbell Step-Back Lunges – 2 sets x 10/leg
  • Standing Calf Raise (Machine or Smith) – 3 sets x 15–20 reps
  • Optional: Banded Glute Kickback – 2 sets x 12/side

Cool-Down: Hip, quad, and calf stretches

Day 6 – Zone 2 Cardio + Abs

Warm-Up: Light cardio + mobility prep for core and hips

  • Zone 2 Cardio – 30 minutes (bike, walk, or elliptical)

Abs Finisher:

  • Plank Shoulder Taps – 30 reps total
  • Swiss Ball Crunch – 20 reps
  • Weighted Sit-Up – 15 reps
  • Optional: Cable Side Crunch – 15 reps/side

Cool-Down: Gentle walk, deep breathing, abdominal stretch

Day 7 – Active Rest

Recovery day: enjoy a long walk, take a yoga class, or focus on foam rolling. You’re almost through Phase 2 — one more push to Week 12!