Weekly Schedule
| Day | Focus | Goal |
|---|---|---|
| Monday | Upper Body | Chest, back, shoulders, and arms |
| Tuesday | Light Cardio | 20–30 minute walk or bike ride |
| Wednesday | Lower Body | Leg strength and stability |
| Thursday | Rest or Stretching | Recovery and mobility |
| Friday | Full Body | Practice compound movements |
| Saturday | Active Recovery | Walking or light activity |
| Sunday | Rest | Full recovery |
Upper Body Exercises
Push-Ups or Chest Press
This exercise targets the chest, shoulders, and triceps. Beginners can start with knee push-ups or use a machine. Focus on slow, controlled movement and keeping your core tight.
Rows or Lat Pulldowns
These exercises strengthen your back. Pull the weight toward your body while keeping your chest up and shoulders back. Avoid swinging and focus on muscle control.
Shoulder Press
This builds shoulder strength. Press the weight overhead while keeping your back straight. Use light weight at first and focus on proper form.
Bicep Curls
Targets the front of your arms. Keep your elbows close to your sides and avoid using momentum. Perform each rep slowly.
Tricep Pushdowns
Focuses on the back of your arms. Keep your elbows still and extend your arms fully downward to engage the triceps.
Lower Body Exercises
Squats or Leg Press
These exercises target your quads, glutes, and hamstrings. Keep your chest up, push through your heels, and maintain proper knee alignment.
Romanian Deadlifts
Focuses on the hamstrings and glutes. Keep your back straight and hinge at the hips while lowering the weight slowly.
Lunges
Helps improve balance and leg strength. Step forward and lower your body until both knees are bent at about 90 degrees.
Leg Curls
Isolates the hamstrings. Perform slow, controlled movements and focus on squeezing the muscle at the top.
Calf Raises
Targets the calves. Rise up onto your toes and slowly lower yourself back down for full muscle engagement.
Full Body Exercises
Goblet Squats
A beginner-friendly squat using a dumbbell. Hold the weight close to your chest and focus on proper squat form.
Push-Ups
A compound exercise that works multiple muscle groups. Modify if needed to maintain good form.
Dumbbell Rows
Strengthens the back and improves posture. Keep your back flat and pull the weight toward your torso.
Plank Holds
Builds core strength. Keep your body in a straight line and avoid letting your hips drop.
Farmer Carries
Improves grip strength and core stability. Walk while holding weights at your sides and maintain good posture.
Warm-Up and Cooldown
Before each workout, complete 5–10 minutes of light activity such as walking, cycling, or stretching. After your workout, stretch the muscles you trained to improve recovery.
Progress Tips
- Start with 2–3 sets of 8–12 reps
- Rest 60–90 seconds between sets
- Increase weight gradually
- Focus on form before intensity
- Stay consistent each week