(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.

(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.

(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.