(Download Workout Program)

Day 1: Full Body

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Barbell Squats: 3 sets of 8-10 reps
2. Romanian Deadlifts: 3 sets of 8-10 reps
3. Incline Dumbbell Bench Press: 3 sets of 8-10 reps
4. Pull-ups: 3 sets of 8-10 reps
5. Dumbbell Shoulder Press: 3 sets of 10-12 reps
6. Dumbbell Bicep Curls: 3 sets of 10-12 reps
7. Cable Tricep Extensions: 3 sets of 10-12 reps
8. Plank: 3 sets of 30-60 seconds

Cool-down:

• Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Upper Body

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Barbell Bench Press: 3 sets of 8-10 reps
2. Bent Over Rows: 3 sets of 8-10 reps
3. Incline Dumbbell Flyes: 3 sets of 10-12 reps
4. Seated Cable Rows: 3 sets of 10-12 reps
5. Cable Bicep Curls: 3 sets of 10-12 reps
6. Skull Crushers: 3 sets of 10-12 reps
7. Hanging Leg Raises: 3 sets of 15-20 reps

Cool-down:

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

Day 3: Lower Body

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Deadlifts: 3 sets of 8-10 reps
2. Barbell Lunges: 3 sets of 8-10 reps
3. Leg Press: 3 sets of 10-12 reps
4. Seated Calf Raises: 3 sets of 10-12 reps
5. Leg Extensions: 3 sets of 10-12 reps
6. Leg Curls: 3 sets of 10-12 reps
7. Russian Twists: 3 sets of 15-20 reps

Cool-down:

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

Day 4: Push

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

1. Barbell Shoulder Press: 3 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 8-10 reps
3. Cable Flyes: 3 sets of 10-12 reps
4. Cable Tricep Pushdowns: 3 sets of 10-12 reps
5. Barbell Squats: 3 sets of 8-10 reps
6. Leg Press: 3 sets of 10-12 reps
7. Standing Calf Raises: 3 sets of 10-12 reps

Cool-down:

• Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Pull

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

1. Barbell Deadlifts: 3 sets of 8-10 reps
2. Barbell Bench Press: 3 sets of 8-10 reps
3. Pull-ups: 3 sets of 8-10 reps
4. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
5. Cable Bicep Curls: 3 sets of 10-12 reps
6. Cable Tricep Extensions: 3 sets of 10-12 reps
7. Abdominal Crunches: 3 sets of 15-20 reps

Cool-down:

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

Note: Don’t forget to warm up before each workout and cool down with stretching exercises after each workout. Also, make sure to use proper form and technique when performing each exercise to avoid injury.