Work Out Plans

 So to Build your Dream Body you'll need 3 important components Building Muscle, Cardio, And most importantly a good Diet. 

This Blog will provide use to people of all skill level, Beginner, Intermediate, And Advanced.

Beginners Workout

Goal: Build basic strength, form, and consistency
Weekly Frequency: 3–4x/week

Workout A (Day 1 & 3)

  • Push-ups – 3x10

  • Bodyweight Squats – 3x15

  • Plank – 3x30 sec

  • Dumbbell Rows – 3x12

  • Bicep Curls – 2x15

  • Jump Rope – 3 min

Workout B (Day 2 & 4)

  • Sit-ups – 3x15

  • Chair Dips – 3x10

  • Wall Sit – 3x30 sec

  • Overhead Tricep Extensions – 3x12

  • Lateral Raises – 2x12

  • Jogging – 10–15 min


     

Intermediate Workout

Push Day (Chest, Shoulders, Triceps)

  • Push-ups – 4x15

  • Dumbbell Floor Press – 4x12

  • Dumbbell Shoulder Press – 4x10

  • Dumbbell Lateral Raises – 4x15

  • Overhead Dumbbell Tricep Extensions – 3x12

  • Close-grip Push-ups – 3x12

Pull Day (Back, Biceps)

  • Pull-ups or Assisted Pull-ups – 4x6–10

  • Dumbbell Rows – 4x12

  • Towel Rows (under a table or with bedsheet/TRX setup) – 3x12

  • Dumbbell Bicep Curls – 3x12

  • Hammer Curls (Dumbbell or filled bottle) – 3x12

Leg Day

  • Goblet Squats (with dumbbell) – 4x12

  • Dumbbell Romanian Deadlifts – 4x10

  • Bulgarian Split Squats (use chair) – 3x10/leg

  • Dumbbell Calf Raises – 4x20

  • Glute Bridges or Hip Thrusts (on sofa) – 3x15

Optional Core (2–3x/week)

  • Plank – 3x1 min

  • Leg Raises – 3x15

  • Russian Twists – 3x30

  • Bicycle Crunches – 3x20



Advanced Workout

Push Day (Chest, Shoulders, Triceps)

  • Incline Push-ups (feet elevated) – 4x12

  • Weighted Dips (between chairs, backpack for weight) – 4x10

  • Arnold Dumbbell Press – 4x12

  • Dumbbell Lateral Raises – 4x15

  • Dumbbell Chest Flys (floor or bench) – 3x15

  • Optional: Pike Push-ups – 3x12 (shoulder focus)

Pull Day (Back, Biceps)

  • Weighted Pull-ups – 4x8

  • Dumbbell Bent-over Rows – 4x10

  • Towel Rows (under table or TRX style) – 4x12

  • Dumbbell Curls – 3x12

  • Hammer Curls (Dumbbells or water jugs) – 3x12

  • Optional: Reverse Snow Angels (floor or wall) – 3x20 (rear delts)

Leg Day

  • Barbell/Dumbbell Goblet Squats – 4x10

  • Romanian Dumbbell Deadlifts – 4x10

  • Walking Lunges (with dumbbells) – 3x20 steps

  • Dumbbell Bulgarian Split Squats – 3x10/leg

  • Seated/Standing Calf Raises (weighted) – 4x20

Upper Body Focus (weak point day)

Pick 2 areas you want to improve and repeat key moves:
E.g.

  • Incline Push-ups – 3x15

  • Pull-ups – 3x8

  • Arnold Press – 3x12

  • Dumbbell Curls – 3x15

Lower Body Focus (Glutes/Hams/Calves)

  • Dumbbell Hip Thrusts (use chair/sofa) – 4x12

  • Single-leg Romanian Deadlifts – 3x12/leg

  • Sumo Squats – 3x15

  • Donkey Kicks (weighted with ankle weights or dumbbells) – 3x15

  • Standing Calf Raises – 4x20

Cardio/Abs Day

HIIT (Choose 1)

  • Jump Rope Intervals – 30s on / 30s off x 10 rounds

  • Sprint Intervals (if outside) – 20 sec sprint / 40 sec rest x 8–10

Abs Circuit (Repeat 3 rounds)

  • Plank – 1 min

  • Leg Raises – 15 reps

  • Crunches – 20 reps

  • Russian Twists – 30 reps (weighted) 








So These are workout Plans that involve simple exercises, also most these exercises dont require a Gym. A basic dumbbell and pull up bar will be the only thing you need, thats the beauty of this workout plan, Please use this knowledge to your will and i hope this helped. i will upload my next workout plan using more Gym machine (if requested). Diet Plan Coming soon.. :)

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