(Download Workout Program)

Day 1: Upper Body

Warm-up:

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

Main Workout:

1. Barbell bench press: 3 sets of 8-12 reps
2. Dumbbell flyes: 3 sets of 12-15 reps
3. Seated dumbbell shoulder press: 3 sets of 8-12 reps
4. Lateral raises: 3 sets of 12-15 reps
5. Pull-ups (assisted if needed): 3 sets of 8-12 reps
6. Bent-over dumbbell rows: 3 sets of 12-15 reps
7. Bicep curls: 3 sets of 8-12 reps
8. Tricep dips: 3 sets of 12-15 reps

Cool-down:

1. 5-10 minutes of stretching

Day 2: Lower Body

Warm-up:

1. 5 minutes of light cardio (e.g. jumping jacks, high knees, etc.)

Main Workout:

1. Barbell squats: 3 sets of 8-12 reps
2. Dumbbell lunges: 3 sets of 12-15 reps per leg
3. Deadlifts: 3 sets of 8-12 reps
4. Glute bridges: 3 sets of 12-15 reps
5. Standing calf raises: 3 sets of 8-12 reps
6. Seated leg curls: 3 sets of 12-15 reps
7. Cool-down: 5-10 minutes of stretching

Day 3: Upper Body

Warm-up:

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

Main Workout:

1. Incline dumbbell bench press: 3 sets of 8-12 reps
2. Cable chest flyes: 3 sets of 12-15 reps
3. Lat pulldowns: 3 sets of 8-12 reps
4. Seated cable rows: 3 sets of 12-15 reps
5. Standing barbell curls: 3 sets of 8-12 reps
6. Tricep pushdowns: 3 sets of 12-15 reps

Cool-down:

1. 5-10 minutes of stretching

Day 4: Lower Body

Warm-up:

1. 5 minutes of light cardio (e.g. jumping jacks, high knees, etc.)

Main Workout:

1. Romanian deadlifts: 3 sets of 8-12 reps
2. Bulgarian split squats: 3 sets of 12-15 reps per leg
3. Barbell hip thrusts: 3 sets of 8-12 reps
4. Leg press: 3 sets of 12-15 reps
5. Standing calf raises: 3 sets of 8-12 reps
6. Lying leg curls: 3 sets of 12-15 reps

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.

(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.