GoW Workout v1.0.0
| Day | Exercise | Sets x Reps | Targeted Muscles |
|---|---|---|---|
| 1 | Incline Bench Press | 4 x 8-10 | Chest |
| Standing Military Press | 4 x 8-10 | Shoulders | |
| Dumbbell Lateral Raises | 4 x 12-15 | Shoulders | |
| Push-Ups | 3 x to failure | Chest | |
| Upright Row | 3 x 12-15 | Shoulders, Traps | |
| 2 | Squats | 3 x 8-10 | Quads, Glutes |
| Lunges | 3 x 10 per leg | Hamstrings, Quads, Glutes | |
| Hanging Leg Raises | 3 x 10-12 | Abs | |
| Plank | 3 x 60 seconds | Core | |
| 3 | Rest or Light Cardio | 30 minutes | - |
| 4 | Lat Pulldown | 5 x 8 | Back |
| Bent Over Rows | 4 x 8-10 | Back | |
| Barbell Curl | 4 x 8-10 | Biceps | |
| Tricep Overhead Extension | 4 x 10-12 | Triceps | |
| Hammer Curl | 3 x 10-12 | Biceps | |
| 5 | Incline Dumbbell Press | 4 x 8-10 | Chest |
| Overhead Press | 3 x 8-10 | Shoulders | |
| Single-Arm Dumbbell Row | 3 x 10-12 per arm | Back | |
| Romanian Deadlift | 3 x 12-15 | Hamstrings, Lower back | |
| Cable Lateral Raise (Seated Dumbell Lateral Raise) |
4 x 12-15 | Shoulders | |
| 6&7 | Rest or Light Cardio | 30 minutes | - |
