(Download Workout Program)

Day 1: 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. Bench Press: 4 sets of 8-10 reps
2. Incline Dumbbell Press: 3 sets of 10-12 reps
3. Pull-ups: 3 sets of max reps
4. Bent-Over Barbell Rows: 4 sets of 8-10 reps
5. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
6. Lateral Raises: 3 sets of 12-15 reps
7. Bicep Curls: 3 sets of 10-12 reps
8. Tricep Pushdowns: 3 sets of 10-12 reps

Cool-down:

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

Day 2: 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. Squats: 4 sets of 8-10 reps
2. Romanian Deadlifts: 3 sets of 10-12 reps
3. Leg Press: 3 sets of 12-15 reps
4. Leg Extensions: 3 sets of 12-15 reps
5. Seated Calf Raises: 3 sets of 15-20 reps
6. Abdominal Crunches: 3 sets of 15-20 reps
7. Plank: 3 sets of 30-45 seconds

Cool-down:

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

Day 3: Upper Body

Warm-up:

• Military Press: 4 sets of 8-10 reps
• Dumbbell Flyes: 3 sets of 10-12 reps
• Chin-ups: 3 sets of max reps
• Barbell Rows: 4 sets of 8-10 reps
• Dumbbell Front Raises: 3 sets of 12-15 reps
• Rear Delt Flyes: 3 sets of 12-15 reps
• Hammer Curls: 3 sets of 10-12 reps
• Cable Tricep Extensions: 3 sets of 10-12 reps

Cool-down:

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

Day 4: Lower 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. Deadlifts: 4 sets of 8-10 reps
2. Leg Curls: 3 sets of 10-12 reps
3. Barbell Lunges: 3 sets of 12-15 reps
4. Glute Bridges: 3 sets of 12-15 reps
5. Standing Calf Raises: 3 sets of 15-20 reps
6. Russian Twists: 3 sets of 15-20 reps
7. Bicycle Crunches: 3 sets of 15-20 reps

Cool-down:

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

Day 5: Upper 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. Incline Bench Press: 4 sets of 8-10 reps
2. Cable Flyes: 3 sets of 10-12 reps
3. Dumbbell Rows: 4 sets of 8-10 reps
4. Lat Pulldowns: 3 sets of 10-12 reps
5. Arnold Presses: 3 sets of 12-15 reps
6. Upright Rows: 3 sets of 12-15 reps
7. Preacher Curls: 3 sets of 10-12 reps
8. Skull Crushers: 3 sets of 10-12 reps

Cool-down:

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

Day 6: Lower 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 Squats – 4 sets x 6-8 reps
2. Romanian Deadlifts – 3 sets x 10-12 reps
3. Bulgarian Split Squats – 3 sets x 8-10 reps per leg
4. Leg Press – 3 sets x 10-12 reps
5. Leg Curl – 3 sets x 10-12 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.