Africa/Johannesburg

Schedule

Weekly plan: Mwansa — Weekly Workout Plan

MondayUpper A (Strength Focus)
  • 5 min incline walk/bike
  • 2 rounds: band pull-aparts x15, bodyweight squats x10, easy pushups x8
  • Bench Press — 4×5 (leave 1–2 reps in tank)
  • Row (barbell/seated) — 4×6–8
  • Incline DB Press — 3×8–10
  • Lat Pulldown / Pull-ups — 3×8–10
TuesdayLower A (Strength Focus)
  • 5 min easy bike
  • 2 min hip mobility
  • Squat (or Leg Press) — 4×5
  • Romanian Deadlift (RDL) — 4×6–8
  • Split Squats — 3×8/leg
  • Hamstring Curl — 3×10–12
WednesdayRecovery Day (Stamina Base)
  • 30–45 min easy walk (zone 2: you can talk)
  • 10 min mobility (hips/ankles/upper back)
ThursdayUpper B (Hypertrophy Focus)
  • 5 min rower/bike
  • Band pull-aparts x20
  • Overhead Press — 4×6
  • Chest-Supported Row — 4×8–10
  • DB Bench (or Dips) — 3×8–12
  • Pulldown (different grip) — 3×10–12
FridayRecovery / Light Cardio
  • Pick one: 20–30 min easy walk/bike
  • Optional core: Plank 3×45–60s
SaturdayLower B (Hypertrophy + Conditioning)
  • 5 min bike
  • Glute activation (band walks) 2×15 steps
  • Deadlift (or Trap Bar) — 3×3–5 (leave 1–2 reps in tank)
  • Hack Squat / Front Squat — 3×8–10
  • Leg Extension — 3×12–15
  • Hamstring Curl — 3×12–15
SundayRecovery Day
  • Walk 30–45 min easy (or full rest)
  • 10 min mobility