Check out our Example Workout Plans
Example Beginner Workout Plan
Bodyweight Squats: 3 sets x 10-12 reps
Push-Ups (modified if needed): 3 sets x 8-10 reps
Plank: 3 sets x 30 seconds
Dumbbell Rows: 3 sets x 10-12 reps (use light to moderate weight)
Step-Ups: 3 sets x 10-12 reps each leg
Bicycle Crunches: 3 sets x 12-15 reps
Example Intermediate Workout Plan
Day 1: Upper Body
Dumbell Bench Press: 3 sets x 12 reps
Lat Pulldown: 4 sets x 8-10 reps
Military Press: 3 sets x 8 reps (70% of 1RM)
Cable Rows: 3 sets x 10 reps
Tricep Extensions: 3 sets x 10-12 reps
Barbell Bicep Curls: 3 sets x 10 reps
Day 2: Lower Body A
Barbell Split Squats: 4 sets x 8 reps
Dumbell Deadlifts: 4 sets x 8 reps
Leg Extensions: 3 sets x 10 reps
Laying Leg Curl: 3 sets x 12 reps
Seated Calf Raises: 3 sets x 12 reps
Example Advanced Workout Plan
Day 1: Upper Body
Bench Press: 4 sets x 8 reps (70% of 1RM)
Pull-Ups: 4 sets x 8-10 reps
Seated Dumbbell Shoulder Press: 3 sets x 8 reps (70% of 1RM)
Dumbbell Rows: 3 sets x 10 reps (70% of 1RM)
Tricep Dips: 3 sets x 10-12 reps
Dumbbell Hammer Curls: 3 sets x 10 reps (70% of 1RM)
Day 2: Lower Body
Barbell Squats: 4 sets x 8 reps (70% of 1RM)
Romanian Deadlifts: 4 sets x 8 reps (70% of 1RM)
Leg Press: 3 sets x 10 reps (70% of 1RM)
Seated Leg Curl: 3 sets x 10 reps (70% of 1RM)
Standing Calf Raises: 3 sets x 12 reps (70% of 1RM)
Day 3: Active Recovery
30-45 minutes of light to moderate cardio (swimming, biking, or jogging)
Important Note:
Remember to warm up before each workout and cool down afterward to reduce the risk of injury. Adjust the exercises, sets, and reps according to your individual fitness level and goals.