Weekly Workout Plan (4 Days) - 24/08/2025 08:14 EDT

Goal:

Toning, strengthening, and improving overall fitness (suitable for beginners to intermediate level).
Day 1 – Legs & Glutes
• Squats – 4 sets x 12 reps
• Forward Lunges – 3 sets x 12 reps per leg
• Hip Thrusts – 4 sets x 15 reps
• Leg Press – 3 sets x 12 reps
• Calf Raises – 3 sets x 20 reps
Day 2 – Chest & Triceps
• Bench Press – 4 sets x 10 reps
• Push-Ups – 3 sets x 12 reps
• Dumbbell Fly – 3 sets x 12 reps
• Tricep Dips – 3 sets x 12 reps
• Overhead Tricep Extension – 3 sets x 12 reps
Day 3 – Back & Biceps
• Lat Pulldown – 4 sets x 12 reps
• Dumbbell Row – 3 sets x 12 reps per side
• Deadlift (light weight for beginners) – 3 sets x 10 reps
• Bicep Curls – 4 sets x 12 reps
• Hammer Curls – 3 sets x 12 reps

Day 4 – Core & Cardio
• Plank – 4 x 40 seconds
• Russian Twists – 3 sets x 20 reps
• Leg Raises – 3 sets x 15 reps
• Bicycle Crunch – 3 sets x 20 reps
• Cardio (treadmill / bike) – 20–30 minutes