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| **Weeks 1-2: Foundation Building**              |    |    |    |    |    |    |
|------------------------------------------------|----|----|----|----|----|----|
| **Day 1: Upper Body and Core**                 |    |    |    |    |    |    |
| Dumbbell Bench Press            | 3 sets x 10-12 reps |    |    |    |    |    |
| Bent Over Rows                 | 3 sets x 12 reps    |    |    |    |    |    |
| Dumbbell Shoulder Press        | 3 sets x 10 reps    |    |    |    |    |    |
| Plank                          | 3 sets x 30-60 sec  |    |    |    |    |    |
| Russian Twists                | 3 sets x 20 reps    |    |    |    |    |    |
| **Day 2: Cardio and Core**                     |    |    |    |    |    |    |
| 5k Training                    | 20-25 min running   |    |    |    |    |    |
| Plank with Leg Raises          | 3 sets x 20 reps    |    |    |    |    |    |
| Mountain Climbers              | 3 sets x 20 reps    |    |    |    |    |    |
| **Day 3: Rest or Light Cardio**               |    |    |    |    |    |    |
| **Day 4: Lower Body and Core**                |    |    |    |    |    |    |
| Bodyweight Squats              | 3 sets x 15 reps    |    |    |    |    |    |
| Lunges                         | 3 sets x 12 reps/leg|    |    |    |    |    |
| Glute Bridges                  | 3 sets x 15 reps    |    |    |    |    |    |
| Side Plank                     | 3 sets x 20-30 sec  |    |    |    |    |    |
| **Day 5: Cardio and Core**                     |    |    |    |    |    |    |
| 5k Training                    | 20-25 min running   |    |    |    |    |    |
| Bicycle Crunches               | 3 sets x 15 reps    |    |    |    |    |    |
| Leg Raises                     | 3 sets x 15 reps    |    |    |    |    |    |
| **Day 6: Active Rest or Light Cardio**        |    |    |    |    |    |    |
| **Day 7: Full Body Circuit**                   |    |    |    |    |    |    |
| Push-ups                       | 3 sets x 12-15 reps |    |    |    |    |    |
| Lat Pulldowns or Assisted Pull-ups| 3 sets x 10-12 reps|    |    |    |    |    |
| Dumbbell Lunges                | 3 sets x 12 reps/leg|    |    |    |    |    |
| Plank to Downward Dog          | 3 sets x 12 reps    |    |    |    |    |    |
| Standing Dumbbell Twist        | 3 sets x 15 reps/side|    |    |    |    |    |

| **Weeks 3-4: Intensification and Conditioning** |    |    |    |    |    |    |
|------------------------------------------------|----|----|----|----|----|----|
| **Day 1: Upper Body and Core**                 |    |    |    |    |    |    |
| Barbell Bench Press             | 4 sets x 8-10 reps  |    |    |    |    |    |
| Bent Over Rows                 | 4 sets x 10-12 reps |    |    |    |    |    |
| Dumbbell Lateral Raises        | 3 sets x 12 reps    |    |    |    |    |    |
| Plank Variations               | 4 sets x 30-60 sec  |    |    |    |    |    |
| Russian Twists with Med Ball   | 3 sets x 15 reps/side|    |    |    |    |    |
| **Day 2: Cardio and Core**                     |    |    |    |    |    |    |
| 5k Training                    | 25-30 min running   |    |    |    |    |    |
| Leg Raises                     | 3 sets x 20 reps    |    |    |    |    |    |
| Mountain Climbers              | 3 sets x 30 reps    |    |    |    |    |    |
| **Day 3: Rest or Light Cardio**               |    |    |    |    |    |    |
| **Day 4: Lower Body and Core**                |    |    |    |    |    |    |
| Barbell Back Squats            | 4 sets x 10-12 reps |    |    |    |    |    |
| Romanian Deadlifts             | 4 sets x 8-10 reps  |    |    |    |    |    |
| Step-ups                        | 3 sets x 12 reps/leg|    |    |    |    |    |
| Side Plank with Hip Dips        | 3 sets x 20-30 sec  |    |    |    |    |    |
| **Day 5: Cardio and Core**                     |    |    |    |    |    |    |
| 5k Training                    | 25-30 min running   |    |    |    |    |    |
| Plank with Shoulder Taps        | 3 sets x 20 reps    |    |    |    |    |    |
| Bicycle Crunches               | 3 sets x 20 reps    |    |    |    |    |    |
| **Day 6: Active Rest or Light Cardio**        |    |    |    |    |    |    |
| **Day 7: Full Body Circuit and Cardio**        |    |    |    |    |    |    |
| Dumbbell Deadlifts             | 4 sets x 10 reps    |    |    |    |    |    |
| Pull-ups or Lat Pulldowns      | 4 sets x 10-12 reps |    |    |    |    |    |
| Walking Lunges                 | 3 sets x 15 reps/leg|    |    |    |    |    |
| Plank with Knee to Elbow        | 4 sets x 20 reps    |    |    |    |    |    |
| 5k Training                    | 25-30 min running   |    |    |    |    |    |
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