Hey champ! This is a 4-day upper/lower split to hit your full body in 30-40 minute sessions. Do 3 sets of 8-12 reps per exercise, choosing weights that challenge you on the last 2-3 reps. Rest 60-90 seconds between sets. Start with a 5-minute dynamic warm-up (arm circles, leg swings, light cardio) and end with a 3-5 minute cool-down stretch. Train on non-consecutive days (e.g., Mon/Tue/Thu/Fri). Focus on form, breathe out on effort, and track your weights to level up!
Day 1: Upper Body (Push – Chest, Shoulders, Triceps)
- Bench Press (barbell or dumbbell): Lie on a bench, lower weight to chest, press up explosively.
- Overhead Shoulder Press (dumbbell or barbell): Sit or stand, press weights overhead from shoulder height.
- Tricep Dips (assisted machine or bench): Lower body by bending elbows, push back up.
- Push-Ups (or chest flyes): Standard form, keep core tight.
Total time: ~35 minutes. Feel the push power!
Day 2: Lower Body (Legs and Glutes – Quads, Hamstrings, Calves)
- Squats (barbell or goblet with dumbbell): Feet shoulder-width, lower until thighs parallel to ground.
- Romanian Deadlifts (barbell or dumbbell): Hinge at hips, lower weights, keep back straight.
- Lunges (walking or stationary with dumbbells): Step forward, lower until both knees are bent, 8-12 reps per leg.
- Calf Raises (standing with dumbbells): Rise on toes, squeeze at top, 10-15 reps.
Total time: ~35 minutes. Build that strong foundation!
Day 3: Upper Body (Pull – Back, Biceps, Rear Shoulders)
- Bent-Over Rows (barbell or dumbbell): Hinge forward, pull weights to sides.
- Pull-Ups (assisted or lat pulldowns): Pull body up (or bar down) to chin level.
- Bicep Curls (dumbbell or barbell): Curl weights up, control descent.
- Face Pulls (cable or band): Pull towards face to hit rear delts, 10-12 reps.
Total time: ~35 minutes. Get that V-shape!
Day 4: Lower Body (Full Lower Chain with Core)
- Deadlifts (conventional barbell): Hinge at hips, lift from ground with straight back.
- Leg Press (machine or step-ups): Push through heels.
- Glute Bridges (barbell or bodyweight with hold): Lift hips, squeeze glutes at top, 10-12 reps.
- Plank (core stability): Hold tight for 20-30 seconds.
Total time: ~35 minutes. Finish strong!
Hydrate, eat protein post-workout, and sleep 7-9 hours. Track progress and adjust weights. If something feels off, scale back or ask for mods. Let’s crush it—log your starting weights and let’s level up!