Day 1: Upper Body Strength

  • Warm-up (5-10 minutes) Jumping jacks, arm circles, light cardio.

  • Bench Press (4 sets x 8-10 reps)

       - Rest: 60-90 seconds between sets

  • Pull-ups or Lat Pulldowns (3 sets x 10-12 reps)

       - Rest: 60-90 seconds between sets

  • Overhead Press (3 sets x 10 reps)

       - Rest: 60 seconds between sets

  • Dumbbell Rows (3 sets x 12 reps per arm)

       - Rest: 60 seconds between sets

  • Tricep Dips (3 sets x 12-15 reps)

       - Rest: 45 seconds between sets

  • Bicep Curls (3 sets x 12 reps)

       - Rest: 45 seconds between sets

  • Core Exercise (Plank or Russian Twists 3 sets x 30 seconds)

Day 2: Cardio and Core

  • Warm-up (5-10 minutes) Jump rope, jogging, dynamic stretches.

  • Cardiovascular Exercise (30-45 minutes)

      - Choose from running, cycling, swimming, or any other cardio activity you enjoy.

  • Core Work

       - Leg Raises: 3 sets x 15 reps

       - Bicycle Crunches: 3 sets x 20 reps per side

       - Plank: 3 sets x 45 seconds

Day 3: Lower Body Strength

  • Warm-up (5-10 minutes) Jumping jacks, leg swings, light cardio.

  • Back Squats (4 sets x 8-10 reps)

       - Rest: 60-90 seconds between sets

  • Deadlifts (3 sets x 8 reps)

       - Rest: 60-90 seconds between sets

  • Lunges (Weighted or Bodyweight) 3 sets x 12 reps per leg

       - Rest: 60 seconds between sets

  • Leg Press (3 sets x 12 reps)

       - Rest: 60 seconds between sets

  • Calf Raises (3 sets x 15 reps)

       - Rest: 45 seconds between sets

  • Core Exercise (Hanging Leg Raises or Swiss Ball Crunches) 3 sets x 15 reps

Day 4: Active Rest or Light Cardio

Take a break from intense workouts. Engage in light activities like walking, yoga, or swimming to help your body recover.

Day 5: Full Body Circuit

  • Warm-up (5-10 minutes) Jumping jacks, light cardio.

  • Circuit (perform each exercise without rest, then rest 1-2 minutes between circuits)

       - Squat Jumps: 3 sets x 15 reps

       - Push-ups: 3 sets x 15 reps

       - Kettlebell Swings: 3 sets x 15 reps

    - Renegade Rows: 3 sets x 12 reps per arm 

    - Burpees: 3 sets x 10 reps

  • Core Exercise (Plank or Mountain Climbers) 3 sets x 30 seconds

Day 6: Cardio and Flexibility

  • Warm-up (5-10 minutes) Jump rope, light cardio.

  • Cardiovascular Exercise (30-45 minutes)

  • Flexibility and Mobility Exercises Include stretching and yoga poses to improve flexibility.

Day 7: Rest or Active Recovery

  • Rest or engage in light activities like walking or gentle stretching to allow your body to recover.

Note: Adjust the weights and intensity based on your fitness level. Progressively increase the difficulty as you get stronger. Listen to your body and modify the program as needed. If you're unsure about any exercise or have pre-existing health conditions, consult with a fitness professional or healthcare provider.