Warm-up (before each workout):

Light aerobic activity (5-10 minutes)

Dynamic stretches for major muscle groups

Day 1: Upper Body Push

Push-Ups: 3 sets of 12 reps

Pike Push-Ups: 3 sets of 10 reps
Tricep Dips: 3 sets of 12 reps
Plyometric Push-Ups: 3 sets of 8 reps
Diamond Push-Ups: 3 sets of 12 reps
Cool Down (after Day 1): Static stretches for chest, shoulders, triceps, etc.

Day 2: Upper Body Pull

Floor Rows (Reverse Push-Ups): 3 sets of 10 reps

Lying Superman Pulls: 3 sets of 10 reps
Superman: 3 sets of 12 reps
Reverse Snow Angels: 3 sets of 12 reps
Wide Push-Ups: 3 sets of 12 reps
Cool Down (after Day 2): Static stretches for back, biceps, rear shoulders,
etc.

Day 3: Lower Body

Bodyweight Squats: 3 sets of 15 reps

Lunges: 3 sets of 12 reps per leg
Glute Bridges: 3 sets of 15 reps
Pistol Squats (Single-Leg Squats): 3 sets of 8 reps per leg
Calf Raises: 3 sets of 15 reps
Cool Down (after Day 3): Static stretches for quadriceps, hamstrings, glutes,
etc.

Day 4: Core and Cardio

Bicycle Crunches: 3 sets of 20 reps (10 reps per side)

Plank: 3 sets, holding for 30-45 seconds each
Mountain Climbers: 3 sets of 20 reps (10 reps per leg)
Russian Twists: 3 sets of 20 reps (10 reps per side)
Burpees: 3 sets of 10 reps
Cool Down (after Day 4): Static stretches for core, hip flexors, etc.