Strength Training for Lunch Breaks

Program is aimed at gaining strength that is pretty well rounded: my personal goals are to maintain and possibly increase working weights used on bench, work towards doing unassisted pull-ups, and work on leg/glute strength. 

For the weekdays, compound movements are prioritized with warm-ups included to properly account for time. Weekends are dedicated to accessories. There is one day off in the middle of the week to allow for rest time, but the weekends are also kind of basically rest. 

If the program works for you, you can repeat every month and adjust working weights used

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Week 1

Week 2

Week 3

Week 4

Week 5

Rest Day

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Press

Back Extension

Legs

Pull-Up (Assisted)

Seated Row (Cable)

Lat Pulldown

Bent Over Row (Dumbbell)

Back

Bicep Curl (Barbell)

Hammer Curl

Shrug (Dumbbell)

Seated Hamstring Curl

Leg Extension

Standing Calf Raise

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