Sample fitness program

🏋️‍♂️ Strength Training (4 Days) Upper Body A (Monday) Bench Press or Push-ups – 3x8–10 Seated Row or Bent-over Rows – 3x10 Overhead Press – 3x10 Lat Pulldown or Pull-ups – 3x8–10 Dumbbell Curls + Triceps Extensions – 2x12 each Lower Body 
(Wednesday) Squats or Goblet Squats – 3x10 Romanian Deadlifts – 3x10 Walking Lunges – 2x12 each leg Calf Raises – 3x15 Glute Bridges – 2x15 Upper Body B
(Friday) Incline DB Press – 3x10 One-arm DB Rows – 3x10 each Lateral Raises – 2x12 Face Pulls or Band Pull-aparts – 2x15 Plank-to-Push-ups – 2x10 Lower Body B

(Saturday) Deadlifts (light/moderate) – 3x6 Step-ups – 3x12 Leg Curls (machine or ball) – 3x12 Sled Pushes or Farmer Carries – 2x20 sec Side-Lying Leg Raises – 2x15 each


 Flexibility & Core (Daily 10–15 min) Core Training (rotate through): Plank (front + side) – 3x30–60 sec Dead Bug – 2x12 Bird-Dog – 2x12 Russian Twists – 2x20 Hanging Leg Raises or Reverse Crunches – 2x12 Flexibility & Mobility: Dynamic stretches pre-workout (leg swings, arm circles) Post-workout: Hamstring & hip flexor stretches Cat-Cow, Child’s Pose, Spinal Twists Foam rolling (quads, glutes, back)