OFFICIAL GYM WORKOUT CHARTS

RAMS TARGET UNISEX GYM WORKOUT PLANS

Select your training program below to view official daily exercise routines & repetition charts.

STAGE 1 — FOUNDATION STRENGTH

DAY 1 ROUTINE

DAY 1
  • 1 Push-ups
  • 2 Standing Shoulder Front Raises with Dumbbells
  • 3 Flat-Bench Dumbbell Press
  • 4 Standing Barbell Bicep Curls
  • 5 Free Squats
  • 6 Standing Dumbbell Hammer Curls
  • 7 Forearm Curls

DAY 2 ROUTINE

DAY 2
  • 1 Spin Bike
    6 Mins
  • 2 Standing Side Shrugs with Dumbbell
    4 Sets 12+ Count
  • 3 Lat Pulldown (Front Grip)
    4 Sets 12+ Count
  • 4 Flat DB Bench Press (or) Pec Fly
    4 Sets 12+ Count
  • 5 Standing Bicep Curls (Barbell)
    4 Sets 12+ Count
  • 6 Standing French Curl with Dumbbell
    4 Sets 12+ Count
  • 7 Free Squats
    3 Sets 12+ Count
  • 8 Forearm Curls
    4 Sets 12+ Count
STAGE 2 — INTERMEDIATE CONDITIONING

DAY 1 ROUTINE

DAY 1
  • 1 Push-ups
  • 2 Arnold Press with Dumbbells
  • 3 Standing Front Raises with Dumbbells
  • 4 Seated Pec Fly Machine / Flat Bench DB Press
  • 5 Flat Bench Dumbbell Pullover
  • 6 Standing Bicep Barbell Curls
  • 7 Free Squats
  • 8 Seated Leg Extensions
  • 9 Forearm Curls

DAY 2 ROUTINE

DAY 2
  • 1 Assisted Chin-ups (Machine or Normal)
  • 2 Standing Front Shrugs
  • 3 Standing Back Shrugs
  • 4 Lat Pulldown Close Grip
  • 5 French Curl w/ DB & Triceps Press-down SUPERSET
  • 6 Hamstring Curls
  • 7 Standing Calf Raises
STAGE 3 — ADVANCED 3-DAY SPLIT

DAY 1 ROUTINE

CHEST & BACK
DAY 1
  • 1 Push-ups
  • 2 Assisted Chin-ups / Normal Chin-ups
  • 3 Incline Bench Dumbbell Press
  • 4 T-Bar Row / Low Row
  • 5 Flat Bench Dumbbell Press
  • 6 Seated Cable Row
  • 7 Pec Fly Machine
  • 8 Lat Pulldown Front Grip

DAY 2 ROUTINE

SHOULDERS, TRAPS & BICEPS
DAY 2
  • 1 Shoulder Press with Dumbbells
  • 2 Standing Front Raises with Dumbbells
  • 3 Standing Side Shrugs with Dumbbells
  • 4 Standing Bicep Barbell Curls
  • 5 Seated Preacher Curls
  • 6 Alternate Dumbbell Curls
  • 7 Standing Dumbbell Hammer Curls

DAY 3 ROUTINE

LOWER BODY & TRICEPS
DAY 3
  • 1 Squats
  • 2 Leg Extensions
  • 3 Hamstring Curls
  • 4 Triceps Press-down
  • 5 French Curls with Dumbbells
  • 6 Triceps Reverse Press-down
  • 7 Standing Calf Raises
STAGE 4 — PRO 6-DAY BODYPART HYPERTROPHY SPLIT

MONDAY

CHEST DAY
MON
  • 1 Push-ups (3 Sets)
  • 2 Incline Bench Dumbbell Press
  • 3 Flat Bench Barbell Press
  • 4 Flat Bench Dumbbell Press
  • 5 Cable Crossover (High to Low)
  • 6 Seated Pec Fly Machine
  • 7 Flat Bench Dumbbell Pullover

TUESDAY

LATS & BACK DAY
TUE
  • 1 Pull-ups / Assisted Pull-ups
  • 2 Dumbbell Rowing
  • 3 Low Row Machine / T-Bar Row Machine
  • 4 Seated Cable Row
  • 5 Lat Pulldown Close Grip
  • 6 Standing Cable Row
  • 7 Lat Pulldown Front Grip

WEDNESDAY

BICEPS DAY
WED
  • 1 Chin-ups / Assisted Chin-ups
  • 2 Standing Bicep Barbell Curls
  • 3 Alternate Dumbbell Curls
  • 4 Seated Preacher Curls
  • 5 Seated Concentration Dumbbell Curls
  • 6 Alternate Dumbbell Hammer Curls
  • 7 Standing Barbell Reverse Curls

THURSDAY

SHOULDERS & TRAPS
THU
  • 1 Military Press with Barbell
  • 2 Arnold Press with Dumbbells
  • 3 Front Raises with Dumbbells
  • 4 Side Raises with Dumbbells
  • 5 Side Shrugs
  • 6 Front Shrugs

FRIDAY

TRICEPS DAY
FRI
  • 1 Lying Down Skull Crushers (EZ-Bar / Barbell)
  • 2 French Curls with Dumbbells
  • 3 Triceps Overhead Extension
  • 4 Triceps Press-down
  • 5 Single-Hand Triceps Extension (Both Sides)
  • 6 Reverse Press-down Triceps

SATURDAY

LOWER BODY & LEGS
SAT
  • 1 Squats
  • 2 Leg Press
  • 3 Seated Leg Extensions
  • 4 Hamstring Curls (Leg Curls)
  • 5 Bridges & Hip Thrusts
  • 6 Standing Calf Raises
  • 7 Standing V-Calf Raises
STAGE 5 — PRO ADVANCED HYPERTROPHY PAIRED MUSCLE SPLIT

MONDAY

CHEST & BACK
MON
CHEST ROUTINE
  • 1 Flat Bench Barbell Press
  • 2 Flat Bench Dumbbell Press
  • 3 Pec Fly Machine
  • 4 Decline Bench Dumbbell Press
  • 5 Incline Bench Dumbbell Press
BACK ROUTINE
  • 6 Lat Pulldown (Front Grip)
  • 7 Standing Cable Row
  • 8 Low Row Machine / Linear Row Machine
  • 9 Lat Pulldown Close Grip

TUESDAY

BICEPS & TRICEPS
TUE
BICEPS ROUTINE
  • 1 Chin-ups / Assisted Chin-ups
  • 2 Standing Bicep Barbell Curls
  • 3 Standing Alternate Dumbbell Curls
  • 4 Preacher Curls
  • 5 Alternate Dumbbell Hammer Curls
TRICEPS ROUTINE
  • 6 Skull Crushers with Barbell / Dumbbells
  • 7 Triceps Overhead Extension & Press-down SUPERSET
  • 8 French Curls with Dumbbells

WEDNESDAY

SHOULDERS & TRAPS
WED
  • 1 Military Press with Barbell
  • 2 Seated Arnold Press with Dumbbells
  • 3 Front Raises with Dumbbells
  • 4 Front Shrugs with Dumbbells
  • 5 Side Shrugs with Dumbbells
  • 6 Seated Reverse Flyes
  • 7 Lat Pulldown Back Grip

THURSDAY

LOWER BODY & BODYWEIGHT
THU
  • 1 Squats
  • 2 Hamstring Curls
  • 3 Leg Press
  • 4 Leg Extensions
  • 5 Standing Calf Raises
  • 6 Standing V-Calf Raises
  • 7 Push-ups BODYWEIGHT
  • 8 Pull-ups BODYWEIGHT

FRIDAY

CHEST & BICEPS (SUPERSETS)
FRI
  • 1 Incline Bench DB Press & Standing Barbell Bicep Curls SUPERSET
  • 2 Flat Bench Barbell Press
  • 3 Spider Curls (Incline Bench)
  • 4 Decline Bench DB Press & Seated Preacher Curls SUPERSET
  • 5 Cable Crossover (High to Low)
  • 6 Dumbbell Curls & Dumbbell Hammer Curls SUPERSET

SATURDAY

BACK & TRICEPS
SAT
BACK ROUTINE
  • 1 Pull-ups / Assisted Pull-ups
  • 2 Lat Pulldown Front Grip
  • 3 Standing Cable Row
  • 4 Seated Cable Row
  • 5 Linear Row Machine / Low Row Machine
  • 6 Dumbbell Rowing
TRICEPS ROUTINE
  • 7 Skull Crushers with Dumbbells
  • 8 Triceps Overhead Extension & Press-down SUPERSET
  • 9 V-Bar Triceps Press-down
  • 10 Triceps Reverse Press-down
STRENGTH + CARDIO PROGRAM SPLITS

DAY 1 ROUTINE

CARDIO + STRENGTH
DAY 1
  • 1 Spin Bike
    6 Mins
  • 2 Elbow to Knee Kicks with Dumbbell
    4 Sets 12+ Each Side
  • 3 Standing Side Kicks
    4 Sets Right 12 & Left 12
  • 4 Step Board Movements
    4 Sets 30s to 1 Min
  • 5 Jumping Jacks
    4 Sets Each Set 20+
  • 6 Plank
    Core Hold
  • 7 Greatest Stretch
    2 Sets Hold 30s Each Side

DAY 2 ROUTINE

STRENGTH FOUNDATION
DAY 2
  • 1 Spin Bike
    6 Mins
  • 2 Standing Side Shrugs with Dumbbell
    4 Sets 12+ Count
  • 3 Lat Pulldown (Front Grip)
    4 Sets 12+ Count
  • 4 Flat DB Bench Press (or Pec Fly Machine)
    4 Sets 12+ Count
  • 5 Standing Bicep Curls (Barbell)
    4 Sets 12+ Count
  • 6 Standing French Curl with Dumbbell
    4 Sets 12+ Count
  • 7 Free Squats
    3 Sets 12+ Count
  • 8 Forearm Curls
    4 Sets 12+ Count
🔄 PATTERN ROUTINE NOTE:

Repeat Day 1 and Day 2 alternately for 10 days (Day 1 → Day 2 → Repeat).

DAY 1 ROUTINE

FULL-BODY WORKOUTS
DAY 1
  • 1 Jumping Jacks
  • 2 Mountain Climbers
  • 3 Jumping Squats
  • 4 Elbow to Knee Kicks with Dumbbell (Core)
  • 5 V-Crunches
  • 6 Alternate Leg Raises
  • 7 Standing Side Kicks
  • 8 Bridges

DAY 2 ROUTINE

STRENGTH TRAINING
DAY 2
  • 1 Push-ups
  • 2 Military Press with Barbell
  • 3 Standing Side Shrugs
  • 4 Flat Bench DB Press (or Pec Fly Machine)
  • 5 Lat Pulldown Close Grip
  • 6 Standing Barbell Bicep Curls
  • 7 French Curl with Dumbbell
  • 8 Triceps Press-down
  • 9 Dumbbell Hammer Curls

DAY 1 ROUTINE

FULL-BODY HIIT
DAY 1
  • 1 Jumping Jacks
  • 2 Twisting Jumps
  • 3 Knee Movements with Stepper
  • 4 Burpees
  • 5 Plank (Core)
  • 6 Regular Crunches
  • 7 Reverse Crunches
  • 8 V-Crunches
  • 9 Standing Side Kicks with Dumbbells
  • 10 Superman Crunches

DAY 2 ROUTINE

STRENGTH TRAINING
DAY 2
  • 1 Push-ups
  • 2 Barbell Bench Press (Flat)
  • 3 Lat Pulldown Front Grip
  • 4 Standing Front Shoulder Raises
  • 5 Standing Barbell Bicep Curls
  • 6 Standing Dumbbell Hammer Curls
  • 7 Triceps Press-down
  • 8 French Curl with Dumbbell
  • 9 Squats
  • 10 Hamstring Curls
STAGE 4 — PRO CARDIO & STRENGTH SPLIT (ALL 4 SETS)

DAY 1 ROUTINE

FULL BODY WORKOUTS
ALL 4 SETS
  • 1 Jumping Jacks with Dumbbells
    4 Sets
  • 2 Stand Up Movements
    4 Sets
  • 3 Standing High Knees
    4 Sets
  • 4 Plank
    4 Sets 30s - 1 Min
  • 5 Normal Crunches
    4 Sets
  • 6 Sky Kicks
    4 Sets
  • 7 V-Crunches
    4 Sets
  • 8 Standing Side Kicks with Dumbbells
    4 Sets

DAY 2 ROUTINE

STRENGTH TRAINING
ALL 4 SETS
  • 1 Push-ups
    4 Sets
  • 2 Chin-ups
    4 Sets
  • 3 Standing Side Shrugs with Dumbbells
    4 Sets
  • 4 Flat Bench Dumbbell Press
    4 Sets
  • 5 Linear Row Machine
    4 Sets
  • 6 Flat Bench Dumbbell Pullover
    4 Sets
  • 7 Standing Bicep Curls
    4 Sets
  • 8 Triceps Press-down (or French Curl w/ DB)
    4 Sets
  • 9 Standing Alternate DB Hammer Curls
    4 Sets

DAY 3 ROUTINE

LOWER BODY WORKOUTS
ALL 4 SETS
  • 1 Spin Bike
    6 Mins
  • 2 Squats (without weight)
    4 Sets
  • 3 Leg Extensions
    4 Sets
  • 4 Hamstring Curls
    4 Sets
  • 5 Leg Press
    4 Sets
  • 6 Bridges
    4 Sets
  • 7 Standing Calf Raises
    4 Sets
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