(Download Workout Program)

Day 1: Push

Warm-up:

1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, neck circles)

Strength Training:

1. Barbell Bench Press: 3 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 8-10 reps
3. Standing Military Press: 3 sets of 8-10 reps
4. Lateral Raises: 3 sets of 12-15 reps
5. Tricep Dips: 3 sets of 8-10 reps
6. Skull Crushers: 3 sets of 8-10 reps

Cool-down:

1. Static stretches (e.g. chest stretch, triceps stretch, shoulder stretch)

Day 2: Pull

Warm-up:

1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Deadlift: 3 sets of 8-10 reps
2. Pull-ups: 3 sets of 8-10 reps
3. Barbell Rows: 3 sets of 8-10 reps
4. Lat Pull-Downs: 3 sets of 10-12 reps
5. Dumbbell Curls: 3 sets of 10-12 reps
6. Hammer Curls: 3 sets of 10-12 reps

Cool-down:

• Static stretches (e.g. chest stretch, biceps stretch, shoulder stretch)

Day 3: Legs

Warm-up:

1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
2. Dynamic stretches (e.g. leg swings, lunges, hip circles)

Strength Training:

1. Barbell Squat: 3 sets of 8-10 reps
2. Romanian Deadlift: 3 sets of 8-10 reps
3. Leg Press: 3 sets of 10-12 reps
4. Calf Raises: 3 sets of 12-15 reps
5. Leg Extensions: 3 sets of 10-12 reps

Cool-down:

1. Static stretches (e.g. hamstring stretch, quad stretch, hip flexor stretch)

Notes:

Increase the weight gradually over time as you get stronger and aim to reach failure on the last rep of each set.

Rest for 1-2 minutes between sets and exercises.

It’s recommended to alternate the days to give your muscles time to rest and recover.

Make sure to follow a healthy diet, get enough sleep, and stay hydrated to support your muscle-building goals.