Full Body Workout (2–4x per week)

1. Barbell Squat – 3 sets x 10

2. Dumbbell Bench Press – 3 sets x 12 reps

3. Seated Dumbbell Shoulder Press – 3 sets x 12 reps

4. Lat Pulldown or Weighted Pull-Up – 3 sets x 12 reps

5. Standing Calf Raises – 4 sets x 12 reps

6. Barbell Curl – 3 sets x 10 reps

7. Cable Triceps Pushdowns – 3 sets x 12 reps

8. Rear Delt Fly or Face Pulls – 3 sets x 15 reps

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Core / Ab Finisher (pick one after each full body day)

Option A: Front Lever Progression

Option B: Plank Progression

Option C: Ab Circuit (use only 1–2x per week max):

1. Hanging Leg Raises x 15

2. Cable Crunch x 15

3. Weighted Crunches x 20

(Repeat 2–3 rounds, 30s rest between)

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Cardio (Daily)

Walk 5–6 miles at a steady pace (2.5–3.0 mph)

Conditioning (3x per week on non-lifting or light days)

Weighted Burpees – 3 sets x 1 minute
(Rest 1–2 min between sets)

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