Stronger Every Day: Full-Body Training with Focus on Chest, Back & Shoulders

Full-Body Workout Routine (With Focus on Upper Chest, Back & Shoulders)

Since you have limited weights, we’ll focus on progressive overload, higher reps, and time under tension to maximize muscle growth.

Workout Plan (5 Days a Week, 45-60 Min Per Session)

Day 1: Upper Body – Chest, Shoulders & Triceps

• Incline Dumbbell Press (Upper Chest) – 4x10-12
• Arnold Press (Shoulders) – 4x10
• Lateral Raises (Shoulders) – 3x12-15
• Dumbbell Skull Crushers (Triceps) – 3x10-12
• Push-Ups (Weighted or Slow Reps) – 3x15

Day 2: Lower Body – Legs & Glutes

• Bulgarian Split Squats (Quads & Glutes) – 4x10-12
• Romanian Deadlifts (Hamstrings & Glutes) – 4x10
• Dumbbell Goblet Squats (Quads & Core) – 3x12
• Calf Raises (Slow Reps, Hold at Top) – 4x15

Day 3: Back & Biceps

• Bent-Over Dumbbell Rows (Back) – 4x10-12
• Reverse Flys (Rear Delts) – 3x12
• Dumbbell Curls (Biceps) – 4x10-12
• Hammer Curls (Biceps & Forearms) – 3x12
• Plank Rows (Core & Back) – 3x12

Day 4: Shoulders & Upper Chest

• Incline Dumbbell Flys – 4x12
• Seated Overhead Press – 4x10
• Face Pulls (Use Bands if Possible) – 3x12
• Dumbbell Shrugs (Traps) – 4x12-15
• Push-Up Variations (Feet Elevated) – 3x15

Day 5: Full Body – Power & Volume

• Dumbbell Clean & Press – 4x8
• Goblet Squat to Press – 4x10
• Romanian Deadlifts – 4x10
• Bent-Over Rows – 3x12
• Dips (Use Two Chairs if No Bars Available) – 3x12

Day 6 & 7: Rest or Active Recovery (Stretching, Walking, Core Work, Yoga, etc.)

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Muscle-Building Diet (Lean Bulk for Transformation)

Your focus: High Protein + Caloric Surplus + Clean Foods

Daily Macronutrient Goal (Rough Guide)

• Protein: 1g per pound of body weight
• Carbs: 2-3g per pound
• Fats: 0.3-0.5g per pound
• Calories: Slight surplus (about 250-500 over maintenance)

Meal Plan Example

Meal 1 (Breakfast)

• 4 whole eggs + egg whites
• 1 cup oats + honey + cinnamon
• 1 tbsp peanut butter

Meal 2 (Snack/Post-Workout)

• Protein shake (whey + banana + almond milk)
• Handful of almonds

Meal 3 (Lunch)

• 6 oz chicken breast
• 1.5 cups rice
• 1 cup steamed veggies
• 1 tbsp olive oil

Meal 4 (Snack)

• Greek yogurt + honey
• Handful of walnuts

Meal 5 (Dinner)

• 8 oz lean beef or salmon
• 1 large sweet potato
• 1 cup sautéed spinach

Meal 6 (Before Bed, Optional for Extra Calories)

• Cottage cheese + peanut butter OR casein protein shake

Hydration & Supplements:

• 1+ gallon of water daily
• Creatine (5g daily)
• Whey protein if needed
• Multivitamin

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Game Plan for the Next 6 Months

1. Track Progress – Take weekly progress photos, measure strength gains.
2. Gradually Increase Weights or Reps – Aim to improve every 2-3 weeks.
3. Stick to the Diet – 80-90% clean eating, 10% flexibility.
4. Stay Consistent – No skipping workouts; sleep 7-9 hours.

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This plan will pack on lean muscle and transform your physique in six months. 💪🔥