Week 1: Foundation Building
Day 1 – Full Body Strength Training
Squats: 3 sets x 12 reps
Push-ups: 3 sets x 10 reps
Bent-over Rows: 3 sets x 12 reps
Plank: 3 sets x 30 seconds
Lunges: 3 sets x 10 reps (each leg)
Bicycle Crunches: 3 sets x 15 reps (each side)
Day 3 – Cardio and Core
Jogging/Running: 20 minutes
Russian Twists: 3 sets x 15 reps (each side)
Mountain Climbers: 3 sets x 20 reps
Jumping Jacks: 3 sets x 30 seconds
Day 5 – Total Body Stretch and Recovery
Yoga or Pilates: 30 minutes
Dynamic stretching exercises focusing on major muscle groups Deep breathing and relaxation techniques
Week 2: Intensify and Strengthen
Day 2 – Upper Body Emphasis
Bench Press or Push-ups: 3 sets x 10 reps
Pull-ups or Lat Pulldowns: 3 sets x 8 reps
Shoulder Press: 3 sets x 12 reps
Triceps Dips: 3 sets x 10 reps
Bicep Curls: 3 sets x 12 reps
Day 4 – HIIT and Core
High-Intensity Interval Training (HIIT): 30 seconds work, 20 seconds rest (repeat for 15 minutes)
Plank Variations:
Side Planks, Forearm Planks – 3 sets x 30 seconds
Leg Raises: 3 sets x 12 reps
Day 6 – Active Recovery and Flexibility
Light Cardio (Brisk Walk or Cycling): 20-30 minutes
Foam rolling or self-myofascial release techniques Static stretching to improve flexibility
Week 3: Power and Endurance Focus
Day 1 – Lower Body Power
Deadlifts: 3 sets x 8 reps
Box Jumps: 3 sets x 10 reps
Leg Press: 3 sets x 12 reps
Calf Raises: 3 sets x 15 reps
Bicycle Crunches: 3 sets x 15 reps (each side)
Day 3 – Cardiovascular Endurance
Running: 25-30 minutes at a moderate pace
Jump Rope: 3 sets x 1 minute
Russian Twists: 3 sets x 15 reps (each side)
Plank Variations: 3 sets x 45 seconds
Day 5 – Strength and Stability
Stability Ball Exercises:
Plank Rollouts, Ball Squats – 3 sets x 12 reps
Dumbbell or Kettlebell Swings: 3 sets x 15 reps
Renegade Rows: 3 sets x 10 reps (each arm)
Week 4: Peak Performance and Refinement
Day 2 – Full Body Supersets
Squat & Press: 3 sets x 10 reps
Renegade Rows & Push-ups: 3 sets x 12 reps
Lunges & Bicep Curls: 3 sets x 10 reps (each leg/arm)
Day 4 – Circuit Training
Circuit: 45 seconds exercise, 15 seconds rest (repeat 3-4 circuits) Burpees, Mountain Climbers, Jumping Lunges, Plank
Day 6 – Active Recovery and Reflection
Light Yoga or Tai Chi: 30 minutes Reflect on progress, relaxation techniques, and mental preparation
Notes: Perform a brief warm-up before each session. Focus on proper form and technique to prevent injuries. Hydrate adequately and maintain a balanced diet for optimal results. Listen to your body and rest when needed.
Remember, adjusting the workout routine according to your specific fitness level and listening to your body during workouts is crucial. Additionally, combining it with a balanced diet is essential to achieve the best results from this workout program.
Source: Admin compiled from the Internet
