Vanshika Khurana's Workout Routine: A Week-Long Plan for Strength and Fitness

Looking to balance your strength training, cardio, and recovery in just one solid weekly plan? Fitness influencer Vanshika Khurana shares her complete 7-day workout split that targets all the major muscle groups while also keeping movement fun and consistent. Whether you're a beginner or intermediate level fitness enthusiast, this plan surely brings structure as well as flexibility.

Vanshika's 7-Day Workout Routine

Day 1 – Push Day

• 2 Chest Exercises x 3 full sets
• 2 Shoulder Exercises x 3 full sets
• 1 Tricep Exercise x 3 sets
• 10,000 steps for the active cardio

Day 2 – Pull Day

• 4 Back Exercises (2 Compound + 2 Isolation)
• 1–2 of Bicep Exercises
• Complete 10,000 steps

Day 3 – Quad-Focused Leg Day

• 3 full Quad Exercises (compound + isolation) x 3 sets
• 1 Glute Full Focused Exercise x 3 sets
• 1 Calf Exercise x 2 sets

Day 4 – Active Recovery

• Swimming or Cycling for a low-impact cardio and complete recovery

Day 5 – Upper Body Day

• 2 Back x 3 sets
• 1 Chest, 1 Shoulder, 1 Bicep, 1 Tricep x 3 sets of each
• 10,000 steps to stay all active

Day 6 – Glute & Hamstring Focused Leg Day

• 3–4 of Glute Exercises (compound + isolation) x 3 sets
• 1 Hamstring Exercise x 3 sets
• Finish with a complete dropset

Day 7 – Light Movement/Play Day

• 10,000 complete steps or a fun game of badminton

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Why This Split Works:

• Balanced structure: Alternates the upper and lower body focus
• Recovery built in: Active recovery day prevents the burnout
• Daily movement: 10k of steps ensure a consistent NEAT (non-exercise activity thermogenesis)
• Muscle specific targeting: Ensures the overall strength, tone, and definition

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