Kilimanjaro Training Plan

Session 1 Chest, Shoulders & Triceps

Warm Up:

Machine Flye 2×20 (light weight, focus on pecs)

Machine Chest Press 2×20 (light weight, focus on pecs)

 

Workout:

Exercise	SetsxReps	Weight	Note
DB Chest Press	4×10	8	Incline angle
Lateral Raise	4×10	5
Machine Flye	3×10	25
Upright Row	3×20	12 5
Tricep Kickback	3×10	5	10 each side
Overhead Cable Extension	3×10
Close Grip Bench Press	3×20

LISS Cardio (keep HR between 60-70% HRmax for minimum 30mins)

 

Session 2: Lower Body (Glute Focus)

Warm Up:

Glute Bridge 2×20

Fire Hydrant 2×20 (each side)

 

Workout:

Exercise	SetsxReps	Weight	Note
Squats	3×10	✔️
Leg Press	3×10	90
Step Up	3×10	2×10 ✔️	Higher than knee
Sumo Squat	3×15	✔️	Heavy kettlebell
Hamstring Curl	3×20	3×20 No 11
Leg Extension	3×20	No 7
Abductor Machine	3×20	3×15 No 11

Cardio Cooldown/Stretch

 

Session 3 Back & Biceps

Warm Up:

One Arm Row 2×20 (Light dumbbell, focus on lats)

Wide Grip Lat Pull Down 2×20 (light weight, focus on lats)

 

Workout:

Exercise	SetsxReps	Weight	Note
Wide Grip Lat Pull Down	3×10	No 8
Low Cable Row	3×10	30	Underhand
One Arm Row	3×10	8
Reverse Flye	3×20	4
Face Pulls	3×12	25
Barbell Curl	3×12	15
DB Curls	3×12	5

LISS Cardio (keep HR between 60-70% HRmax for minimum 30mins)

 

Session 4 Abs & Cardio

Exercise	SetsxReps	Weight	Note
Crunch	3×20
Cable Oblique Crunch	3×20
Pull-Over With Knee Tuck	3×20		With Kettlebell
Hanging Leg Raise	3×10
Russian Twist	3×20
Bicycle Crunch	3×20

HIIT 15-20 mins (30 secs FAST: 60 secs SLOW)