(Download Workout Program)

Day 1: Upper Body

1. Push-Ups: 3 sets of 12 reps
2. Bent-Over Rows: 3 sets of 12 reps
3. Dumbbell Chest Fly: 3 sets of 12 reps
4. Dumbbell Shoulder Press: 3 sets of 12 reps
5. Bicep Curls: 3 sets of 12 reps
6. Tricep Dips: 3 sets of 12 reps

Day 2: Lower Body

1. Bodyweight Squats: 3 sets of 12 reps
2. Lunges: 3 sets of 12 reps per leg
3. Deadlifts: 3 sets of 12 reps
4. Glute Bridges: 3 sets of 12 reps
5. Calf Raises: 3 sets of 12 reps

Day 3: Push Day

1. Push-Ups: 3 sets of 12 reps
2. Dumbbell Bench Press: 3 sets of 12 reps
3. Arnold Press: 3 sets of 12 reps
4. Dumbbell Fly: 3 sets of 12 reps
5. Tricep Extensions: 3 sets of 12 reps

Day 4: Pull Day

1. Dumbbell Rows: 3 sets of 12 reps per arm
2. Pull-Ups or Inverted Rows: 3 sets of 12 reps
3. Bicep Curls: 3 sets of 12 reps
4. Face Pulls: 3 sets of 12 reps
5. Reverse Fly: 3 sets of 12 reps

Day 5: Lower Body

1. Bulgarian Split Squats: 3 sets of 12 reps per leg
2. Romanian Deadlifts: 3 sets of 12 reps
3. Single Leg Glute Bridge: 3 sets of 12 reps per leg
4. Step-Ups: 3 sets of 12 reps per leg
5. Calf Raises: 3 sets of 12 reps

Remember to adjust the weights and repetitions based on your fitness level and always listen to your body. Rest for at least one day between workout days to allow your muscles to recover and grow.

Note: Before starting any exercise routine, it’s important to warm up for 5-10 minutes with some light cardio and stretching. Similarly, after finishing your workout, cool down with stretching to help your muscles recover and prevent injury.