4-Week Workout Program
Weekly Layout:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Glutes)
Rest Days: 2-3 days between sessions as preferred.
Push Day:
1. Bench Press (Dumbbell or Barbell)
2. Overhead Shoulder Press (Dumbbell or Barbell)
3. Tricep Dips (Bodyweight or Weighted)
Pull Day:
1. Pull-Ups (Assisted or Weighted, if needed)
2. Bent-Over Row (Dumbbell or Barbell)
3. Bicep Curl (Dumbbell or Barbell)
Leg Day:
1. Squats (Bodyweight, Dumbbell, or Barbell)
2. Romanian Deadlifts (Dumbbell or Barbell)
3. Lunges (Dumbbell or Bodyweight)
Workout Guidelines per Goal:
1. Weight Loss:
- Reps: 12-15 per set
- Sets: 3
- Rest: 30-45 seconds between sets
- Cardio: Add 20-30 minutes of moderate cardio (like cycling, brisk walking, or
jump rope) after each workout or on off days.
- Intensity: Aim for a moderate weight that allows you to complete 12-15 reps
with some challenge. Prioritize form, focusing on engaging muscles fully with each
rep. Shorter rest periods keep the heart rate elevated, aiding in calorie burn.
2. Weight Gain:
- Reps: 6-10 per set
- Sets: 4
- Rest: 60-90 seconds between sets
- Cardio: Minimal, aim for 10 minutes of light cardio (like walking or dynamic
stretching) as a warm-up only.
- Intensity: Use heavier weights that allow you to reach near failure at the end
of each set. Focus on lifting progressively heavier weights week by week to
encourage muscle growth.
3. Weight Maintenance:
- Reps: 8-12 per set
- Sets: 3
- Rest: 45-60 seconds between sets
- Cardio: 10-15 minutes of light to moderate cardio after workouts or on rest
days to support cardiovascular health.
- Intensity: Maintain weights that allow controlled, full-range movements for
all reps. Aim to keep the body active and strong without pushing into extremes,
balancing between the rep ranges for endurance and muscle engagement.
Program Structure by Week:
The same workout structure applies each week. Aim to increase weight or intensity
as you progress. If weights become too heavy, increase reps or sets by 1-2 to
continue improving.
Weeks 1-4:
- Push Day: Bench Press, Overhead Shoulder Press, Tricep Dips
- Pull Day: Pull-Ups, Bent-Over Row, Bicep Curl
- Leg Day: Squats, Romanian Deadlifts, Lunges
