WORKOUT SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Warm up + Warm up + Warm up + Warm up + Rest and Warm up + Warm up +

workout 1 workout 2 workout 4 workout 1 and recovery workout 2 workout 1 and
WEEK 1
and 3 3 4

Rest and Warm up + Warm up + Rest and Warm up + Warm up + Warm up +

recovery workout 1 and workout 4 recovery workout 3 workout 2 and workout 1
WEEK 2
2 3

Warm up + Rest and Warm up + Warm up + Warm up + Rest and Warm up +

workout 4 recovery workout 3 and 4 workout 1 and workout 3 and recovery workout 2 and
WEEK 3 2 1 4

Warm up + Warm up + Warm up + Rest and Warm up + Warm up + Rest and

workout 1 workout 2 workout 4 recovery workout 1 and workout 3 and recovery
WEEK 4 and 3 2 4
 WORKOUT PROGRAM

WEEK ONE

WORKOUT 1 SETS AND REPETITIONS REST

Forearm Plank 2x8 2-3 minutes
Reverse lunge 3x10 1-2 minutes
Push-up 2x8 2-3 minutes
Single Leg hip raises 3x10 1-2 minutes

WORKOUT 2 SETS AND REPETITIONS REST

Climbing stairs 2x8 2-3 minutes
Press-ups 3x5-8 1-2 minutes
Tricep dips 3x5-8 2-3 minutes
Dumbbell row 3x10-12 2-3 minutes

WORKOUT 3 SETS AND REPETITIONS REST

Back extension 3x10 2-3 minutes
Chest press 2x12 1-2 minutes
 Pull - up 3x10-12 2-3 minutes
Squat 3x10-12 2-3 minutes

WORKOUT 4 SETS AND REPETITIONS REST

Walking lunges 3x8-12 1-2 minutes

Barbell deadlift 3x10 2-3 minutes
Glute bridge 3x6-12 2-3 minutes
Burpee 2x12 1-2 minutes

WEEK TWO

WORKOUT 1 SETS AND REPETITIONS REST

Wide dumbbell row 3x8-10 1-2 minutes

Bicep curl 3x10-12 1-2 minutes
Push-up 2x12 2-3 minutes
Climbing stairs 2x10 2-3 minutes

WORKOUT 2 SETS AND REPETITIONS REST

Forearm Plank 2x10-12 2-3 minutes

 Reverse lunge 3x12 1-2 minutes
Push-up 2x10 2-3 minutes
Single Leg hip raises 3x12 1-2 minutes

WORKOUT 3 SETS AND REPETITIONS REST

Single-leg deadlift 2x12 1-2 minutes

Glute bridge 3x6-12 2-3 minutes
Squat 3x10-12 2-3 minutes
Superman 2x12 1-2 minutes

WORKOUT 4 SETS AND REPETITIONS REST

Burpee 3x6-8 2-3 minutes

Chest press 3x6-8 1-2 minutes
Pull-up 3x12 2-3 minutes
Back extension 3x12 2-3 minutes

WEEK THREE
 WORKOUT 1 SETS AND REPETITIONS REST

Burpee 3x6-8 2-3 minutes

Chest press 3x6-8 1-2 minutes
Pull-up 3x12 2-3 minutes
Back extension 3x12 2-3 minutes

WORKOUT 2 SETS AND REPETITIONS REST

Bicep curl 3x10-12 1-2 minutes

Climbing stairs 3x6 2-3 minutes
Wide dumbbell row 3x8-12 1-2 minutes
Push-up 3x6 2-3 minutes

WORKOUT 3 SETS AND REPETITIONS REST

Glute bridge 3x10-12 2-3 minutes

Single leg deadlift 3x6-8 1-2 minutes
Superman 3x6-8 1-2 minutes
Squat 3x6-12 2-3 minutes

WORKOUT 4 SETS AND REPETITIONS REST

 Walking lunges 3x8-12 1-2 minutes
Barbell deadlift 3x10-12 2-3 minutes
Reverse lunge 3x12 1-2 minutes
Forearm plank 3x6-8 2-3 minutes

WEEK FOUR

WORKOUT 1 SETS AND REPETITIONS REST

Pull up 3x6-8 2-3 minutes

Single hip raise 3x10-12 1-2 minutes
Tricep dips 3x6-8 2-3 minutes
Press ups 3x6-8 1-2 minutes

WORKOUT 2 SETS AND REPETITIONS REST

Back extension 3x10-12 1-2 minutes

Chest press 3x10-12 1-2 minutes
Wide dumbbell row 3x8-10 2-3 minutes
Squats 3x6-8 2-3 minutes

WORKOUT 3 SETS AND REPETITIONS REST

 Burpee 3x8-12 2-3 minutes
Superman 3x8-12 1-2 minutes
Push-up 3x6-10 2-3 minutes
Forearm plank 3x8-12 2-3 minutes

WORKOUT 4 SETS AND REPETITIONS REST

Walking lunges 3x10-12 1-2 minutes

Climbing stairs 3x6-8 2-3 minutes
Bicep curl 3x8-12 2-3 minutes
Barbell deadlift 3x6-10 2-3 minutes

NUTRITION PLAN
 MEAL MONDAY TUESDAY WEDENSDAY THURSDAY FRIDAY SATURDAY SUNDAY

Scallops, Toasted Cherry juice, Greek yogurt, Banana, Lean beef with Milk, boiled
peanuts and sandwich, chicken breast tuna pie and steamed salt and eggs and
Breakfast
brown rice watermelon sandwich almonds tilapia with pepper, and toasted
shake tomato vegetable salad sandwich
Almonds Greek yogurt Fruit salad and Tofu and Peanuts, Vegetable salad Avocado
and banana and tuna milk avocado shake sandwich and milk shake and
Workout
shake bread with bacon boiled eggs
snacks and pepper
Pasta, and Sandwich Avocado shake, Vegetable salad Sandwich Tofu with Brown rice,
vegetable with chicken tuna pie with with shrimp with bacon salmon, salt, steamed
Lunch
shake breast and beans and fruits and lean pepper and tilapia and
salad beef cheese apple juice
Boiled eggs Milk, and Vegetable salad Fruits and Sandwich Banana shake Apple shake
and greek whole grain with tofu almonds with bacon and peanuts and
Snack
yogurt bread with and cheese almonds
cheese
Brown rice Steamed beef Sandwich with Vegetable salad Tofu with Avocado shake Pasta with
and with bacon and egg and with shrimp brown rice and scallops beef and
Dinner
steamed vegetables juice and fruits and yogurt with cheese and pepper and
tilapia and fruits beans juice