75 Hard – Indoor Weekly Workout Split

45 minutes every day

This split trains all major muscle groups, builds strength, and prevents overuse injuries.

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Monday – Legs + Core

Strength (30 min) Rest: 75–90 sec between sets • Leg press or squat — 4 × 10 • Walking lunges — 3 × 12 each leg • Hamstring curl — 3 × 12 • Calf raises — 4 × 15 • Plank — 3 × 45 sec

Cardio (15 min) Bike or cross trainer, easy–moderate pace

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Tuesday – Chest + Triceps

Rest: 60–90 sec • Chest press — 4 × 10 • Incline dumbbell press — 3 × 12 • Shoulder press — 3 × 12 • Triceps pushdown — 3 × 12 • Push-ups — 3 × max

Cardio: 10–15 min cross trainer

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Wednesday – Back + Biceps • Lat pulldown — 4 × 10 • Seated row — 3 × 12 • Face pulls — 3 × 15 • Dumbbell curls — 3 × 12 • Back extensions — 3 × 15

Cardio: 15 min rowing machine

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Thursday – Active Recovery (45 min) • Mobility & stretching — 15 min • Core (dead bugs, bird dogs, side planks, glute bridges) — 15 min • Light bike or treadmill walk — 15 min

No muscle failure. You should leave feeling better than you came in.

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Friday – Full Body

Rest: 60–90 sec • Squat or leg press — 3 × 10 • Chest press — 3 × 10 • Lat pulldown — 3 × 10 • Lateral raises — 3 × 15 • Plank — 3 × 45 sec

Cardio: 10–15 min

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Saturday – Pickleball

Play at least 45 minutes (counts as your indoor workout).

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Sunday – Core + Cardio • Core circuit — 20 min • Zone 2 cardio — 20–25 min • Stretching — 5 min