This workout plan is designed to target all the major muscle groups, providing a balanced approach to strength training. It can be performed 2-3 times per week, with at least one rest day between sessions to allow for muscle recovery. Remember to start with a 5-10 minute warm-up and end with a cool-down and stretching session.
Tips for Success
- Proper Form: Focus on maintaining proper form to maximize the benefits and reduce the risk of injury.
- Progressive Overload: Gradually increase the weight or reps as you get stronger.
- Hydration and Nutrition: Stay hydrated and ensure your diet supports your fitness goals.
- Rest and Recovery: Give your muscles time to recover between workouts.
1. Squat (Lower Body)
- Sets and Reps: 3 sets of 10-12 reps.
2. Deadlift (Lower Back and Hamstrings)
- Sets and Reps: 3 sets of 8-10 reps.
3. Bench Press (Chest)
- Sets and Reps: 3 sets of 8-10 reps.
4. Bent-Over Row (Upper Back)
- Sets and Reps: 3 sets of 10-12 reps.
5. Overhead Press (Shoulders)
- Sets and Reps: 3 sets of 8-10 reps.
6. Bicep Curl (Biceps)
- Sets and Reps: 3 sets of 10-12 reps.
7. Tricep Dip (Triceps)
- Sets and Reps: 3 sets of 8-10 reps.
8. Plank (Core)
- Duration: 3 sets, hold for 30-60 seconds each.