(Download Workout Program)

Day 1: Full Body

Warm-up:

1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

1. Squats: 3 sets of 12 reps
2. Dumbbell chest press: 3 sets of 12 reps
3. Dumbbell lunges: 3 sets of 12 reps on each leg
4. Seated cable row: 3 sets of 12 reps
5. Plank: 3 sets of 30-60 seconds

Cool-down:

1. 5-10 minutes of stretching

Day 2: Full Body

Warm-up:

1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

1. Deadlifts: 3 sets of 12 reps
2. Dumbbell shoulder press: 3 sets of 12 reps
3. Glute bridges: 3 sets of 12 reps
4. Lat pull-down: 3 sets of 12 reps
5. Russian twists: 3 sets of 12 reps on each side

Cool-down:

1. 5-10 minutes of stretching

Day 3: Full Body

Warm-up:

1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

1. Bench step-ups: 3 sets of 12 reps on each leg
2. Dumbbell bicep curls: 3 sets of 12 reps
3. Leg press: 3 sets of 12 reps
4. Tricep pushdown: 3 sets of 12 reps
5. Bicycle crunches: 3 sets of 12 reps on each side

Cool-down:

1. 5-10 minutes of stretching

Notes:

Perform each exercise with proper form and technique to prevent injury and maximize results.

Rest for 60-90 seconds between sets.

Increase weight or resistance as you progress and find the exercises becoming easier.

Incorporate a balanced diet and proper hydration to support muscle building and recovery.