(Download Workout Program)

Equipment Required:

• Dumbbells (adjustable preferred)
• Resistance bands
• Pull-up bar (optional)

Day 1: Full Body

Warm-up:

1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

1. Dumbbell Goblet Squat: 3 sets of 10 reps
2. Dumbbell Romanian Deadlift: 3 sets of 10 reps
3. Dumbbell Bench Press: 3 sets of 10 reps
4. Dumbbell Bent Over Row: 3 sets of 10 reps
5. Dumbbell Shoulder Press: 3 sets of 10 reps
6. Plank: 3 sets of 30-60 seconds

Day 2: Push

Warm-up:

1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

1. Push-ups: 3 sets of 10 reps
2. Dumbbell Shoulder Press: 3 sets of 10 reps
3. Dumbbell Lateral Raises: 3 sets of 10 reps
4. Dumbbell Chest Fly: 3 sets of 10 reps
5. Tricep Dips (using chair or bench): 3 sets of 10 reps
6. Plank: 3 sets of 30-60 seconds

Day 3: Pull

Warm-up:

1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

1. Resistance Band Pull-downs: 3 sets of 10 reps
2. Resistance Band Rows: 3 sets of 10 reps
3. Dumbbell Hammer Curls: 3 sets of 10 reps
4. Resistance Band Face Pulls: 3 sets of 10 reps
5. Pull-ups (optional): 3 sets of as many reps as possible
6. Plank: 3 sets of 30-60 seconds

Day 4: Legs

Warm-up:

1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

1. Dumbbell Goblet Squat: 3 sets of 10 reps
2. Dumbbell Bulgarian Split Squat: 3 sets of 10 reps (each leg)
3. Dumbbell Walking Lunges: 3 sets of 10 reps (each leg)
4. Dumbbell Calf Raises: 3 sets of 15 reps
5. Plank: 3 sets of 30-60 seconds

Day 5: Arms

Warm-up:

1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

1. Dumbbell Bicep Curls: 3 sets of 10 reps
2. Dumbbell Skull Crushers: 3 sets of 10 reps
3. Resistance Band Hammer Curls: 3 sets of 10 reps
4. Resistance Band Tricep Extensions: 3 sets of 10 reps
5. Diamond Push-ups: 3 sets of 10 reps
6. Plank: 3 sets of 30-60 seconds

Notes:

Each exercise should be performed with proper form and controlled movements

Rest for 60-90 seconds between sets

Increase the weight or resistance when you are able to perform 3 sets of 10 reps with good form

Cool down with 5-10 minutes of stretching at the end