Programs
These sample programs help you build strength, shape your body, and stay consistent without overwhelm.
3-Day Strength Split
Day 1: Upper Body (Push/Pull)
- Bench Press – Build chest and triceps strength.
- Lat Pulldown – Strengthen your back and biceps.
- Overhead Shoulder Press – Target the shoulders.
- Seated Row – Improve posture and back strength.
- Bicep Curls – Sculpt and tone arms.
- Tricep Pushdowns – Finish with strong triceps.
Day 2: Lower Body (Legs & Glutes)
- Squats – Build glutes and legs.
- Deadlifts – Strengthen hamstrings and lower back.
- Lunges – Tone quads and glutes.
- Leg Press – Develop stronger legs.
- Glute Bridges – Lift and shape glutes.
- Calf Raises – Strengthen calves.
Day 3: Full Body & Core
- Planks – Strengthen core stability.
- Kettlebell Swings – Full-body power.
- Goblet Squats – Engage core and legs.
- Mountain Climbers – Cardio and core burn.
- Bicycle Crunches – Tone abs.
4-Day Split to Build Muscle & Fat Loss
Day 1 – Lower Body / Glutes
- Hip Thrusts – 4 × 6–8
- Sumo Squats – 4 × 6–8
- Walking Lunges – 3 × 10–12 each leg
- Glute Kickbacks – 3 × 10–12
Day 2 – Upper Body / Back & Biceps
- Lat Pulldown – 4 × 6–8
- Seated Cable Rows – 4 × 6–8
- Dumbbell Bicep Curls – 3 × 10–12
- Face Pulls – 3 × 10–12
Day 3 – Lower Body / Quads & Hamstrings
- Leg Press – 4 × 6–8
- Bulgarian Split Squats – 3–4 × 6–8 each leg
- Romanian Deadlifts – 4 × 6–8
- Leg Extensions / Hamstring Curls – 3 × 10–12
Day 4 – Upper Body / Chest, Shoulders, Triceps & Core
- Dumbbell Shoulder Press – 4 × 6–8
- Dumbbell Chest Fly – 3 × 10–12
- Tricep Rope Pushdowns – 3 × 10–12
- Plank / Bicycle Crunches – 3 × 30–45 sec
Simple Weekly Routine
- 2–3 lifting days
- 1–2 low-impact movement days (walking, Pilates, mobility)
- 1 deep reset day (cleaning, planning, rest)
