Day 1: Upper Body
Warm-up:
- 5 minutes of light cardio (e.g. jogging in place, jumping jacks, etc.)
Main Workout:
- Barbell bench press: 3 sets of 8-12 reps
- Dumbbell flyes: 3 sets of 12-15 reps
- Seated dumbbell shoulder press: 3 sets of 8-12 reps
- Lateral raises: 3 sets of 12-15 reps
- Pull-ups (assisted if needed): 3 sets of 8-12 reps
- Bent-over dumbbell rows: 3 sets of 12-15 reps
- Bicep curls: 3 sets of 8-12 reps
- Tricep dips: 3 sets of 12-15 reps
Cool-down:
- 5-10 minutes of stretching
Day 2: Lower Body
Warm-up:
- 5 minutes of light cardio (e.g. jumping jacks, high knees, etc.)
Main Workout:
- Barbell squats: 3 sets of 8-12 reps
- Dumbbell lunges: 3 sets of 12-15 reps per leg
- Deadlifts: 3 sets of 8-12 reps
- Glute bridges: 3 sets of 12-15 reps
- Standing calf raises: 3 sets of 8-12 reps
- Seated leg curls: 3 sets of 12-15 reps
- Cool-down: 5-10 minutes of stretching
Day 3: Upper Body
Warm-up:
- 5 minutes of light cardio (e.g. jogging in place, jumping jacks, etc.)
Main Workout:
- Incline dumbbell bench press: 3 sets of 8-12 reps
- Cable chest flyes: 3 sets of 12-15 reps
- Lat pulldowns: 3 sets of 8-12 reps
- Seated cable rows: 3 sets of 12-15 reps
- Standing barbell curls: 3 sets of 8-12 reps
- Tricep pushdowns: 3 sets of 12-15 reps
Cool-down:
- 5-10 minutes of stretching
Day 4: Lower Body
Warm-up:
- 5 minutes of light cardio (e.g. jumping jacks, high knees, etc.)
Main Workout:
- Romanian deadlifts: 3 sets of 8-12 reps
- Bulgarian split squats: 3 sets of 12-15 reps per leg
- Barbell hip thrusts: 3 sets of 8-12 reps
- Leg press: 3 sets of 12-15 reps
- Standing calf raises: 3 sets of 8-12 reps
- Lying leg curls: 3 sets of 12-15 reps
Cool-down:
- 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.
