Categories4 Day
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4 Day: Push, Full, Full, Full

(Download Workout Program)

Day 1: Push

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, hip circles)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Incline Dumbbell Press: 3 sets of 8-10 reps
  3. Dumbbell Shoulder Press: 3 sets of 8-10 reps
  4. Cable Fly: 3 sets of 10-12 reps
  5. Tricep Pushdowns: 3 sets of 10-12 reps
  6. Close Grip Bench Press: 3 sets of 10-12 reps
  7. Seated Lateral Raises: 3 sets of 10-12 reps
  8. Barbell Overhead Press: 3 sets of 10-12 reps
  9. Cable Tricep Extensions: 3 sets of 10-12 reps

Cool-down:

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

Day 2: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Squat: 3 sets of 8-10 reps
  2. Barbell Deadlift: 3 sets of 8-10 reps
  3. Barbell Bench Press: 3 sets of 8-10 reps
  4. Standing Military Press: 3 sets of 8-10 reps
  5. Pull-ups: 3 sets of 8-10 reps
  6. Dumbbell Lunges: 3 sets of 10-12 reps per leg
  7. Dumbbell Rows: 3 sets of 10-12 reps
  8. Bicep Curls: 3 sets of 10-12 reps
  9. Tricep Dips: 3 sets of 10-12 reps
  10. Calf Raises: 3 sets of 12-15 reps

Cool-down:

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

Day 3: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Squat: 3 sets of 8-10 reps
  2. Romanian Deadlift: 3 sets of 8-10 reps
  3. Barbell Bench Press: 3 sets of 8-10 reps
  4. Bent Over Rows: 3 sets of 8-10 reps
  5. Pull-ups: 3 sets of 8-10 reps
  6. Dumbbell Lunges: 3 sets of 10-12 reps per leg
  7. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  8. Hammer Curls: 3 sets of 10-12 reps
  9. Tricep Rope Pushdowns: 3 sets of 10-12 reps
  10. Seated Calf Raises: 3 sets of 12-15 reps

Cool-down:

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

Day 4: Full Body

Warm-up:

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

Strength Training:

  1. Barbell Deadlift: 3 sets of 8-10 reps
  2. Barbell Squat: 3 sets of 8-10 reps
  3. Pull-ups: 3 sets of 8-10 reps
  4. Barbell Rows: 3 sets of 8-10 reps
  5. Dumbbell Bench Press: 3 sets of 10-12 reps
  6. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  7. Incline Dumbbell Curl: 3 sets of 10-12 reps
  8. Cable Tricep Extension: 3 sets of 10-12 reps
  9. Leg Press: 3 sets of 12-15 reps
  10. Seated Calf Raise: 3 sets of 12-15 reps

Cool-down:

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

Notes:

Perform the exercises in a circuit or straight set fashion, depending on your preference and fitness level.

Increase the weight or reps every week to ensure progressive overload.

Rest for 60-90 seconds between sets and exercises.

Use proper form and technique to avoid injury.

Incorporate other exercises or variations to prevent boredom and stimulate muscle growth.

Eat a balanced diet and get adequate rest and recovery to optimize muscle building.

Categories3 Day
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3 Day: Upper, Lower, Full

(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, neck circles)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Pull-ups: 3 sets of 8-10 reps (or assisted pull-ups or lat pulldowns if needed)
  3. Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  4. Bent-over Barbell Rows: 3 sets of 8-10 reps
  5. Dumbbell Curls: 3 sets of 10-12 reps
  6. Skull Crushers: 3 sets of 10-12 reps
  7. Plank: 3 sets of 30-60 seconds

Cool-down:

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

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. leg swings, lunges, hip circles)

Strength Training:

  1. Barbell Back Squat: 3 sets of 8-10 reps
  2. Romanian Deadlift: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

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

Day 3: Full Body

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Deadlift: 3 sets of 8-10 reps
  2. Dumbbell Lunges: 3 sets of 8-10 reps per leg
  3. Pull-ups: 3 sets of 8-10 reps (or assisted pull-ups or lat pulldowns if needed)
  4. Barbell Bench Press: 3 sets of 8-10 reps
  5. Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps
  6. Barbell Curls: 3 sets of 10-12 reps
  7. Skull Crushers: 3 sets of 10-12 reps
  8. Plank: 3 sets of 30-60 seconds

Cool-down:

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

Notes:

Increase the weight gradually over time as you get stronger and aim to reach failure on the last rep of each set.

Rest for 1-2 minutes between sets and exercises.

It’s recommended to alternate the days to give your muscles time to rest and recover.

Make sure to follow a healthy diet, get enough sleep, and stay hydrated to support your muscle-building goals.

Categories3 Day
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3 Day: Push, Pull, Legs

(Download Workout Program)

Day 1: Push

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, neck circles)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Incline Dumbbell Press: 3 sets of 8-10 reps
  3. Standing Military Press: 3 sets of 8-10 reps
  4. Lateral Raises: 3 sets of 12-15 reps
  5. Tricep Dips: 3 sets of 8-10 reps
  6. Skull Crushers: 3 sets of 8-10 reps

Cool-down:

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

Day 2: Pull

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Deadlift: 3 sets of 8-10 reps
  2. Pull-ups: 3 sets of 8-10 reps
  3. Barbell Rows: 3 sets of 8-10 reps
  4. Lat Pull-Downs: 3 sets of 10-12 reps
  5. Dumbbell Curls: 3 sets of 10-12 reps
  6. Hammer Curls: 3 sets of 10-12 reps

Cool-down:

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

Day 3: Legs

Warm-up:

  1. 5-10 minutes of light cardio (e.g. cycling, rowing, or jogging)
  2. Dynamic stretches (e.g. leg swings, lunges, hip circles)

Strength Training:

  1. Barbell Squat: 3 sets of 8-10 reps
  2. Romanian Deadlift: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Leg Extensions: 3 sets of 10-12 reps

Cool-down:

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

Notes:

Increase the weight gradually over time as you get stronger and aim to reach failure on the last rep of each set.

Rest for 1-2 minutes between sets and exercises.

It’s recommended to alternate the days to give your muscles time to rest and recover.

Make sure to follow a healthy diet, get enough sleep, and stay hydrated to support your muscle-building goals.

Categories3 Day
By

3 Day: Full Body

(Download Workout Program)

Day 1: Full Body

Warm-up:

  1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

  1. Squats: 3 sets of 12 reps
  2. Dumbbell chest press: 3 sets of 12 reps
  3. Dumbbell lunges: 3 sets of 12 reps on each leg
  4. Seated cable row: 3 sets of 12 reps
  5. Plank: 3 sets of 30-60 seconds

Cool-down:

  1. 5-10 minutes of stretching

Day 2: Full Body

Warm-up:

  1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

  1. Deadlifts: 3 sets of 12 reps
  2. Dumbbell shoulder press: 3 sets of 12 reps
  3. Glute bridges: 3 sets of 12 reps
  4. Lat pull-down: 3 sets of 12 reps
  5. Russian twists: 3 sets of 12 reps on each side

Cool-down:

  1. 5-10 minutes of stretching

Day 3: Full Body

Warm-up:

  1. 5-10 minutes of cardio (jogging, jumping jacks, or jump rope)

Main Workout:

  1. Bench step-ups: 3 sets of 12 reps on each leg
  2. Dumbbell bicep curls: 3 sets of 12 reps
  3. Leg press: 3 sets of 12 reps
  4. Tricep pushdown: 3 sets of 12 reps
  5. Bicycle crunches: 3 sets of 12 reps on each side

Cool-down:

  1. 5-10 minutes of stretching

Notes:

Perform each exercise with proper form and technique to prevent injury and maximize results.

Rest for 60-90 seconds between sets.

Increase weight or resistance as you progress and find the exercises becoming easier.

Incorporate a balanced diet and proper hydration to support muscle building and recovery.