This plan focuses on progressive overload with compound exercises to maximize muscle growth. Rest and recovery are essentialFrequency: 4-5 days a week
Duration: 45-60 minutes per session
Structure: Split training (e.g., Upper Body/Lower Body split or Push/Pull/Legs)
Example Workout (Push/Pull/Legs Split)
Day 1 (Push – Chest, Shoulders, Triceps):
•Bench press: 4 sets of 6-8 reps
•Overhead dumbbell press: 3 sets of 8-10 reps
•Incline dumbbell press: 3 sets of 8-10 reps
•Lateral raises: 3 sets of 12 reps
•Triceps dips: 3 sets of 8-10 reps
Day 2 (Pull – Back, Biceps):
•Deadlifts: 4 sets of 5-6 reps
•Pull-ups (or lat pulldown): 3 sets of 6-8 reps
•Barbell rows: 3 sets of 8-10 reps
•Dumbbell curls: 3 sets of 10-12 reps
•Face pulls: 3 sets of 12-15 reps
Day 3 (Legs – Quads, Hamstrings, Glutes):
•Squats: 4 sets of 6-8 reps
•Romanian deadlifts: 3 sets of 8-10 reps
•Leg press: 3 sets of 10-12 reps
•Walking lunges: 3 sets of 12 reps per leg
•Calf raises: 4 sets of 12-15 reps