WORKOUT

Full-Body Workout Plan

Weekly Full-Body Workout Plan

Day 1: Full-Body Strength Focus

Dynamic Warm-Up Routine
Squats - 3 sets of 10-12 reps
Push-Ups - 3 sets of 10-15 reps
Bent-Over Rows - 3 sets of 8-10 reps
Plank Hold - 3 sets of 30-45 seconds
Dumbbell Shoulder Press - 3 sets of 10-12 reps
Full-Body Stretch

Day 2: Functional & Core Activation

Dynamic Stretching Routine
Deadlifts - 3 sets of 8 reps
Lunges - 3 sets of 10 reps per leg
Pull-Ups - 3 sets to failure
Russian Twists - 3 sets of 20 twists
Mountain Climbers - 3 sets of 30 seconds
Foam Rolling for Recovery

Day 3: Active Recovery / Cardio & Mobility

Day 4: Rest Day

Guided Stretching for Rest Days

Day 5: Full-Body Hypertrophy Focus

5-Min Cardio Warm-Up
Leg Press - 4 sets of 12-15 reps
Incline Dumbbell Bench Press - 4 sets of 10-12 reps
Seated Row Machine - 4 sets of 12-15 reps
Dumbbell Lateral Raises - 3 sets of 15 reps
Hanging Leg Raises - 3 sets of 10-12 reps
Stretch for Muscle Recovery

Day 6: HIIT & Core Blaster

Jump Rope & Mobility Drills
Burpees - 30 seconds
Squat Jumps - 30 seconds
Push-Ups - 30 seconds
Plank Hold - 30 seconds
Bicycle Crunches - 20 reps
Plank Reach - 30 seconds
Stretch & Breathe

Day 7: Rest & Reflect

Relaxing Stretch Routine