The Ultimate Gym Workout Plan: Transform Your Body Like FTR Saini

 If you're serious about getting fit, building muscle, and staying disciplined — you need more than just motivation. You need a solid gym workout plan that delivers results. Whether you're just starting out or trying to break through a plateau, FTR Saini is here to show you how to train smart, stay consistent, and level up your game inside the gym.

Why a Gym Workout Plan Matters

Winging it in the gym might feel spontaneous, but it won’t take you far. A structured gym workout plan keeps you focused, tracks your progress, and ensures you’re hitting every muscle group efficiently. Think of it as your roadmap — it tells you where you are, where you’re going, and how to get there.

For FTR Saini and anyone chasing serious fitness goals, it’s not just about lifting weights — it’s about lifting with purpose.

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FTR Saini’s Weekly Gym Workout Plan

Here’s a powerful, balanced weekly split that you can follow. It’s designed to build muscle, boost strength, and keep your energy high throughout the week.

🏋️ Monday – Push Day (Chest, Shoulders, Triceps)

Start the week strong by training your pushing muscles.

• Bench Press – 4 sets of 8-10 reps

• Dumbbell Shoulder Press – 4 sets of 10 reps

• Incline Dumbbell Press – 3 sets of 12 reps

• Lateral Raises – 3 sets of 15 reps

• Tricep Pushdowns – 3 sets of 12-15 reps

• Overhead Tricep Extensions – 3 sets of 12 reps

Tip from Saini: Control the weight. Focus on form, not ego-lifting.

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💪 Tuesday – Pull Day (Back, Biceps)

Time to pull hard and feel that pump.

• Pull-Ups – 4 sets to failure

• Barbell Rows – 4 sets of 8 reps

• Seated Cable Rows – 3 sets of 10 reps

• Face Pulls – 3 sets of 15 reps

• Barbell Curls – 3 sets of 12 reps

• Hammer Curls – 3 sets of 12 reps

Pro Tip: Squeeze at the top of every rep — don’t just go through the motions.

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🦵 Wednesday – Leg Day (Quads, Hamstrings, Glutes, Calves)

Leg day separates the serious from the casual.

• Squats – 4 sets of 6-8 reps

• Leg Press – 4 sets of 10 reps

• Romanian Deadlifts – 3 sets of 10 reps

• Walking Lunges – 3 sets of 12 reps each leg

• Calf Raises – 4 sets of 20 reps

Saini Reminder: Never skip leg day. Legs are the foundation of your power.

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🔁 Thursday – Active Recovery / Cardio / Core

Give your muscles time to recover and work on your stamina.

• 20-30 minutes of steady-state cardio (treadmill, bike, or stairmaster)

• Core Circuit (3 rounds):

  • Plank – 1 minute

  • Russian Twists – 20 reps

  • Hanging Leg Raises – 15 reps

  • Bicycle Crunches – 20 reps

Fuel Up: Focus on hydration, protein, and stretching.

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🦾 Friday – Push (Variation)

This second push day targets different angles and slightly higher volume.

• Incline Smith Machine Press – 4 sets of 12

• Arnold Press – 4 sets of 10

• Cable Chest Flys – 3 sets of 15

• Dumbbell Lateral Raises – 3 sets of 20

• Skull Crushers – 3 sets of 12

• Dips – 3 sets to failure

Energy Tip: Throw in your favorite FTR Saini track and go beast mode.

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🏋️ Saturday – Pull (Variation)

Focus more on upper-back and biceps definition.

• Lat Pulldown – 4 sets of 12

• Dumbbell Rows – 4 sets of 10

• Reverse Pec Deck – 3 sets of 15

• Cable Rope Curls – 3 sets of 15

• Concentration Curls – 3 sets of 12

Stay Sharp: Use this day to fine-tune technique and chase the pump.

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🧘 Sunday – Rest & Recovery

Rest is not weakness. It’s when your muscles grow, your strength rebuilds, and your mindset resets.

Use this day to:

• Stretch or do yoga

• Meal prep for the week

• Reflect on your goals

• Chill with your crew or catch a vibe with FTR Saini music

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Nutrition & Supplements

Even the best gym workout plan won’t work if your diet is off. FTR Saini keeps it clean:

• High protein: Chicken, eggs, paneer, whey

• Complex carbs: Brown rice, oats, sweet potato

• Healthy fats: Nuts, seeds, ghee

• Plenty of water (at least 3-4 liters/day)

Supplements:

• Whey Protein

• Creatine

• BCAAs (intra-workout)

• Multivitamins

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Stay Consistent, Stay Saini

This gym workout plan is just the beginning. Real results come from dedication, not shortcuts. You won’t transform overnight — but with daily grind, discipline, and the FTR mindset, you’ll see your body evolve and your confidence skyrocket.

Tag @FTRSaini when you train — let’s build this fitness revolution together.

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Final Word:
Don’t chase trends. Chase strength, discipline, and self-respect. Whether you're lifting heavy, hitting cardio, or just starting your journey — stay locked in. Stay Saini.