Workout Plan

**Day 1: Full Body Workout**

- Squats: 3 sets of 8-10 reps
- Push-ups (or knee push-ups if needed): 3 sets of 8-10 reps
- Bent-over dumbbell rows: 3 sets of 8-10 reps
- Plank: Hold for 30-60 seconds
- Rest: 60-90 seconds between each exercise

**Day 2: Rest or Light Cardio**

**Day 3: Lower Body Focus**

- Lunges: 3 sets of 10 reps (each leg)
- Romanian deadlifts (with dumbbells or barbell): 3 sets of 8-10 reps
- Calf raises: 3 sets of 12-15 reps
- Glute bridges: 3 sets of 10-12 reps
- Rest: 60-90 seconds between each exercise

**Day 4: Rest or Light Cardio**

**Day 5: Upper Body Focus**

- Dumbbell bench press (or chest press machine): 3 sets of 8-10 reps
- Lat pulldowns (or assisted pull-ups): 3 sets of 8-10 reps
- Dumbbell shoulder press: 3 sets of 8-10 reps
- Bicep curls: 3 sets of 10-12 reps
- Tricep dips (or tricep pushdowns): 3 sets of 8-10 reps
- Rest: 60-90 seconds between each exercise

**Day 6: Rest or Light Cardio**

**Day 7: Active Recovery**

- Light walking or cycling for 30-45 minutes
- Stretching or yoga for flexibility and relaxation