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

Cool-down:

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

Day 2: Push

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. Incline Dumbbell Press: 3 sets of 10-12 reps
3. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
4. Cable Flyes: 3 sets of 10-12 reps
5. Cable Tricep Extensions: 3 sets of 10-12 reps
6. Overhead Tricep Extension: 3 sets of 10-12 reps

Cool-down:

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

Day 3: Pull

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. Pull-ups: 3 sets of 8-10 reps
2. Barbell Rows: 3 sets of 8-10 reps
3. Dumbbell Curls: 3 sets of 10-12 reps
4. Cable Rows: 3 sets of 10-12 reps
5. Hammer Curls: 3 sets of 10-12 reps
6. Face Pulls: 3 sets of 10-12 reps

Cool-down:

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

Day 4: Legs

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 Squats: 3 sets of 8-10 reps
2. Romanian Deadlifts: 3 sets of 8-10 reps
3. Leg Press: 3 sets of 10-12 reps
4. Walking Lunges: 3 sets of 10-12 reps (each leg)
5. Calf Raises: 3 sets of 12-15 reps

Cool-down:

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

Day 5: Full Body

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: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.