7-Day Strength Training Program

This free downloadable guide provides a full week of structured strength training:

✅ Daily workouts targeting chest, back, legs, arms, and core
✅ Hypertrophy circuits and functional mobility routines
✅ Equipment-based and gym-friendly
✅ Clear sets, reps, and weight guidance
✅ Bonus: mobility and core control day

Whether you're new to the gym or want to break a plateau, this plan brings clarity and results.

References & Sources

This training program was developed using foundational principles from modern resistance training and athletic performance coaching. It is inspired by widely accepted practices in the field of fitness, including:

• National Strength and Conditioning Association (NSCA) programming guidelines
• Proven muscle group split strategies used in weekly strength training
• Functional movement and core stability training methods adopted by sports institutions
• Real-world experience from certified strength and fitness coaches

Always consult with a certified personal trainer or healthcare professional to ensure exercises are appropriate for your fitness level and physical condition.