(Download Workout Program)

Day 1: Full Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Squats: 3 sets of 10 reps
2. Push-ups: 3 sets of 10 reps
3. Lunges: 3 sets of 10 reps per leg
4. Dumbbell shoulder press: 3 sets of 10 reps
5. Bent-over dumbbell rows: 3 sets of 10 reps
6. Plank: 3 sets of 30 seconds

Day 2: Upper Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Bench press: 3 sets of 10 reps
2. Dumbbell bicep curls: 3 sets of 10 reps
3. Lat pulldowns: 3 sets of 10 reps
4. Tricep dips: 3 sets of 10 reps
5. Cable chest fly: 3 sets of 10 reps
6. Reverse fly: 3 sets of 10 reps

Day 3: Lower Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Deadlifts: 3 sets of 10 reps
2. Glute bridges: 3 sets of 10 reps
3. Leg press: 3 sets of 10 reps
4. Leg curls: 3 sets of 10 reps
5. Calf raises: 3 sets of 10 reps
6. Plank: 3 sets of 30 seconds

Day 4: Full Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Romanian deadlifts: 3 sets of 10 reps
2. Dumbbell bench press: 3 sets of 10 reps
3. Standing dumbbell curls: 3 sets of 10 reps
4. Dumbbell lateral raises: 3 sets of 10 reps
5. Cable rows: 3 sets of 10 reps
6. Plank: 3 sets of 30 seconds

Day 5: Upper Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Seated dumbbell shoulder press: 3 sets of 10 reps
2. Barbell bicep curls: 3 sets of 10 reps
3. Cable tricep pushdowns: 3 sets of 10 reps
4. Cable rows: 3 sets of 10 reps
5. Cable chest press: 3 sets of 10 reps
6. Reverse fly: 3 sets of 10 reps

Day 6: Lower Body

Warm-up:

1. 5-10 minutes of light cardio (e.g. jumping jacks, jogging in place)

Main Workout:

1. Squats: 3 sets of 10 reps
2. Deadlifts: 3 sets of 10 reps
3. Walking lunges: 3 sets of 10 reps per leg
4. Leg press: 3 sets of 10 reps
5. Calf raises: 3 sets of 10 reps
6. Plank: 3 sets of 30 seconds

Note: Before starting any workout plan, it’s important to warm up properly to prevent injury. You can do a few minutes of light cardio (e.g. jumping jacks, jogging in place), followed by dynamic stretching (e.g. arm circles, leg swings).

Note: It’s important to cool down after each workout as well. You can do a few minutes of light cardio (e.g. walking), followed by static stretching (e.g. holding a stretch for 20-30 seconds). Make sure to also stay hydrated and refuel with a healthy meal or snack after each workout.