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🔥 7-Day Program • No Push-Ups

SK
GYM

Beast Mode Weekly Workout Plan — Dumbbell + Bodyweight + Cardio
🏋️ Dumbbell Friendly ❌ Zero Push-Ups 💪 Full Body Results 🔥 Burn Fat ⚡ Build Muscle
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01
🟥 Monday
CHEST + TRICEPS
Push your upper body to the limit — no push-ups needed
01 Dumbbell Bench Press
Dumbbell Bench Press
4 Sets 12 Reps Chest
Reps
12
Sets
1:00
02 Incline Dumbbell Press
Incline Dumbbell Press
3 Sets 12 Reps Upper Chest
Reps
12
Sets
1:00
03 Dumbbell Fly
Dumbbell Fly
3 Sets 12 Reps Chest Stretch
Reps
12
Sets
1:00
04 Bench Dips
Bench Dips
4 Sets 12 Reps Triceps
Reps
12
Sets
1:00
05 Overhead Tricep Extension
Overhead Tricep Extension
3 Sets 12 Reps Triceps
Reps
12
Sets
1:00
02
🔵 Tuesday
BACK + BICEPS
Build a powerful back and thick biceps
01 One-arm Dumbbell Row
One-Arm Dumbbell Row
4 Sets 12 Reps Back
Reps
12
Sets
1:00
02 Bent-over Row
Bent-Over Row
3 Sets 12 Reps Upper Back
Reps
12
Sets
1:00
03 Bodyweight Rows
Bodyweight Rows
3 Sets 10 Reps Lats
Reps
10
Sets
1:00
04 Bicep Curl
Bicep Curl
3 Sets 12 Reps Biceps
Reps
12
Sets
1:00
05 Hammer Curl
Hammer Curl
3 Sets 10 Reps Brachialis
Reps
10
Sets
1:00
03
🟢 Wednesday
LEGS + CORE
Leg day — no excuses, maximum gains
01 Dumbbell Squats
Dumbbell Squats
4 Sets 15 Reps Quads
Reps
15
Sets
1:00
02 Lunges
Lunges
3 Sets 12 Each Glutes
Reps
0
Sets
1:00
03 Goblet Squat
Goblet Squat
3 Sets 12 Reps Full Legs
Reps
12
Sets
1:00
04 Leg Raises
Leg Raises
3 Sets 15 Reps Lower Abs
Reps
15
Sets
1:00
05 Plank
Plank
3 Sets 1 Min Core
Sets
1:00
04
🟡 Thursday
SHOULDERS
Build wide, cannonball shoulders for that V-taper
01 Shoulder Press
Shoulder Press
4 Sets 12 Reps Deltoids
Reps
12
Sets
1:00
02 Lateral Raises
Lateral Raises
3 Sets 12 Reps Side Delts
Reps
12
Sets
1:00
03 Front Raises
Front Raises
3 Sets 12 Reps Front Delts
Reps
12
Sets
1:00
04 Arnold Press
Arnold Press
3 Sets 10 Reps Full Shoulder
Reps
10
Sets
1:00
05 Rear Delt Fly
Rear Delt Fly
3 Sets 12 Reps Rear Delts
Reps
12
Sets
1:00
05
🟠 Friday
FULL BODY
Total body attack — explosive and functional
01 Dumbbell Thrusters
Dumbbell Thrusters
3 Sets 12 Reps Full Body
Reps
12
Sets
1:00
02 Farmer Walk
Farmer Walk
3 Rounds 30m Walk Grip + Core
Reps
0
Sets
1:00
03 Clean and Press
Clean & Press
3 Sets 10 Reps Power
Reps
10
Sets
1:00
04 Burpees
Burpees
3 Sets 15 Reps Cardio + Strength
Reps
15
Sets
1:00
05 Jump Squats
Jump Squats
3 Sets 12 Reps Explosive
Reps
12
Sets
1:00
06
🔥 Saturday
CARDIO + CORE
Burn fat, build core — push your limits
01 Mountain Climbers
Mountain Climbers
3 Sets 30 Sec Cardio
Sets
0:30
02 Bicycle Crunch
Bicycle Crunch
3 Sets 20 Reps Obliques
Reps
20
Sets
1:00
03 High Knees
High Knees
3 Sets 30 Sec Cardio
Sets
0:30
04 Plank
Plank
3 Sets 1 Min Core
Sets
1:00
05 Jumping Jacks
Jumping Jacks
3 Sets 40 Reps Full Body
Reps
40
Sets
1:00
07
⚪ Sunday
REST & RECOVERY
Your muscles grow during rest — take it seriously
01 Light Walking
Light Walking
20-30 Min Low Intensity
Reps
0
Sets
1:00
02 Stretching
Full Body Stretching
15-20 Min Flexibility
Reps
0
Sets
1:00
03 Yoga
Yoga / Meditation
Optional Mind + Body
Reps
0
Sets
1:00

⚡ WORKOUT RULES

3-4
Sets Per Exercise
Consistent effort every set
10-15
Reps Per Set
Strength + muscle hypertrophy range
60s
Rest Between Sets
Max 60 seconds — stay focused
+5%
Progressive Overload
Increase weight every week

🔥 FAST RESULT TIPS

🏃

Daily Cardio

Add 10–15 min cardio after every session for maximum fat burn

💧

Hydration

Drink 3–4 litres of water every single day without fail

🍳

High Protein Diet

Eggs, chicken, dal — eat protein with every meal for muscle repair

😴

Sleep 7–8 Hours

Growth happens during sleep — no sleep = no gains, period

🏆 YOUR TRANSFORMATION TIMELINE

2 Weeks
Strength Increase 💥
1 Month
Visible Change 🔥
2-3 Months
Strong Body 💪