This routine assumes you’ll be working out at the gym and have access to a variety of gym equipment. Perform each exercise with proper form and technique to minimize the risk of injury.
Note: Warm-up before starting any workout with light cardiovascular exercises such as jogging, cycling, or jumping jacks for about 5-10 minutes.
Day 1: Upper Body
- Bench Press (Chest) – 3 sets x 8-10 reps
- Bent-over Rows (Back) – 3 sets x 8-10 reps
- Shoulder Press (Shoulders) – 3 sets x 8-10 reps
- Bicep Curls (Biceps) – 3 sets x 10-12 reps
- Tricep Dips or Tricep Pushdowns (Triceps) – 3 sets x 10-12 reps
- Pull-ups or Lat Pulldowns (Back) – 3 sets x 8-10 reps
- Abdominal exercises (e.g., Planks, Crunches) – 3 sets x 15-20 reps
Day 2: Lower Body
- Squats (Quadriceps, Hamstrings, Glutes) – 3 sets x 8-10 reps
- Deadlifts (Hamstrings, Glutes, Lower Back) – 3 sets x 6-8 reps
- Leg Press (Quadriceps, Hamstrings, Glutes) – 3 sets x 10-12 reps
- Lunges (Quadriceps, Hamstrings, Glutes) – 3 sets x 10-12 reps per leg
- Calf Raises (Calves) – 3 sets x 12-15 reps
- Leg Curls (Hamstrings) – 3 sets x 10-12 reps
- Abdominal exercises (e.g., Leg Raises, Bicycle Crunches) – 3 sets x 15-20 reps
Day 3: Rest or Cardio Take a rest day or do some light cardio exercises like walking, jogging, or cycling to promote active recovery.
Day 4: Full Body
- Deadlifts – 3 sets x 6-8 reps
- Bench Press – 3 sets x 8-10 reps
- Pull-ups or Lat Pulldowns – 3 sets x 8-10 reps
- Shoulder Press – 3 sets x 8-10 reps
- Leg Press – 3 sets x 10-12 reps
- Bicep Curls – 3 sets x 10-12 reps
- Tricep Dips or Tricep Pushdowns – 3 sets x 10-12 reps
- Abdominal exercises – 3 sets x 15-20 reps
Day 5: Rest or Cardio Take another rest day or do some light cardio exercises for active recovery.
Day 6: HIIT (High-Intensity Interval Training) or Cardio Engage in High-Intensity Interval Training (HIIT) or any other cardiovascular exercises such as running, cycling, or rowing for a total of 20-30 minutes.
Day 7: Rest Rest and recover.
Remember to adjust the weights and repetitions based on your fitness level. It’s crucial to listen to your body, take rest days when needed, and stay hydrated throughout your workouts. Additionally, if you’re new to the gym or unsure about any exercises, consider working with a certified personal trainer to ensure proper form and guidance.
