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Week 1: Full-Body Split
Train 3 days this week (e.g., Monday, Wednesday, Friday), performing one exercise per bodypart in each session.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 8-12 |
| Barbell Row | 3 | 8-12 |
| Seated Dumbbell Press | 3 | 8-12 |
| Leg Press | 3 | 8-12 |
| Bicep Curls | 3 | 8-12 |
| Tricep Pushdowns | 3 | 8-12 |
| Crunches | 3 | 15-20 |
Week 2: Upper/Lower Split
Train 4 days this week, alternating between upper and lower body workouts.
Upper Body (2 days)
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 6-8 |
| Incline Bench Press | 3 | 8-10 |
| Seated Dumbbell Press | 3 | 6-8 |
| Lat Pulldown | 3 | 8-12 |
| Barbell Row | 3 | 6-8 |
| Rope Tricep Extension | 3 | 12-15 |
| EZ Bar Curl | 3 | 8-12 |
Lower Body (2 days)
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 8-12 |
| Goblet Squat | 3 | 8-12 |
| Hamstring Curl | 3 | 8-12 |
| Calf Raise | 4 | 15-20 |
| Glute Hyperextensions | 3 | 12-15 |
Important Training Notes
- Rest for 1-2 minutes between sets
- Gradually increase weight as you progress
- Maintain proper form to prevent injury
- Warm up before and cool down after workouts
- Stay hydrated and eat a balanced diet
- Listen to your body and adjust as needed
Disclaimer: Always consult with a healthcare professional before starting any new exercise program.
