Day 1: Upper Body (Push Focus)
• Warm-Up: 10 minutes on the treadmill + dynamic stretching
• Bench Press: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets
• Incline Dumbbell Press: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets
• Overhead Press: Beginner: 3 sets x 6-8 reps, Intermediate: 4 sets, Advanced: 5 sets
• Tricep Dips: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets
• Lateral Raises: Beginner: 4 sets x 12-15 reps, Intermediate: 5 sets, Advanced: 6 sets
• Cool Down: Stretching and foam rolling
Day 2: Lower Body (Quad Focus)
• Warm-Up: 10 minutes of cycling + dynamic stretching
• Squats: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets
• Leg Press: Beginner: 3 sets x 10 reps, Intermediate: 4 sets, Advanced: 5 sets
• Walking Lunges: Beginner: 3 sets x 12 reps per leg, Intermediate: 4 sets, Advanced: 5 sets
• Leg Extensions: Beginner: 3 sets x 15 reps, Intermediate: 4 sets, Advanced: 5 sets
• Calf Raises: Beginner: 4 sets x 15 reps, Intermediate: 5 sets, Advanced: 6 sets
• Cool Down: Stretching and foam rolling
Day 3: Upper Body (Pull Focus)
• Warm-Up: 10 minutes rowing + dynamic stretching
• Pull-Ups: Beginner: 4 sets x as many reps as possible, Intermediate: 5 sets, Advanced: 6 sets
• Bent Over Rows: Beginner: 3 sets x 6-8 reps, Intermediate: 4 sets, Advanced: 5 sets
• Face Pulls: Beginner: 3 sets x 12-15 reps, Intermediate: 4 sets, Advanced: 5 sets
• Barbell Curls: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets
• Hammer Curls: Beginner: 3 sets x 10-12 reps, Intermediate: 4 sets, Advanced: 5 sets
• Cool Down: Stretching and foam rolling
Day 4: Lower Body (Hamstring & Glute Focus)
• Warm-Up: 10 minutes of elliptical + dynamic stretching
• Deadlifts: Beginner: 4 sets x 6-8 reps, Intermediate: 5 sets, Advanced: 6 sets
• Romanian Deadlifts: Beginner: 3 sets x 8-10 reps, Intermediate: 4 sets, Advanced: 5 sets
• Hip Thrusts: Beginner: 3 sets x 10-12 reps, Intermediate: 4 sets, Advanced: 5 sets
• Seated or Lying Leg Curls: Beginner: 3 sets x 15 reps, Intermediate: 4 sets, Advanced: 5 sets
• Cool Down: Stretching and foam rolling
General Tips:
• Progressive Overload: Regardless of your level, aim to gradually increase the weight or the number of reps each week.
• Hydration and Nutrition: Keep well hydrated and ensure your nutrition supports your workout intensity and recovery.
• Rest: Allow at least 48 hours of recovery for each muscle group before targeting it again to prevent overtraining.
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