Phase 1: Reintroduction (2 days a week)
Days per Week: 2
Focus: Full Body
Week 1-2:
- Tuesday:
- Warm-up: 10 minutes of light cardio (e.g., brisk walking)
- Full-body workout (light weights, higher reps):
- Bodyweight Squats: 3 sets x 12-15 reps
- Push-ups: 3 sets x 10-12 reps
- Lat Pulldowns (Machine or Bands): 3 sets x 12-15 reps
- Plank: 3 sets x 30 seconds
- Cool down and stretch
- Thursday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (bodyweight or light weights):
- Lunges: 3 sets x 12-15 reps (each leg)
- Dumbbell Bench Press (or Machine): 3 sets x 12-15 reps
- Body Rows (using a Smith Machine or TRX): 3 sets x 12-15 reps
- Side Plank: 3 sets x 20 seconds (each side)
- Cool down and stretch
Phase 2: Building Momentum (3 days a week)
Days per Week: 3
Focus: Full Body
Week 3-6:
- Monday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (increased intensity):
- Goblet Squats: 4 sets x 10-12 reps
- Incline Push-ups: 4 sets x 10-12 reps
- Lat Pulldowns (with moderate resistance): 4 sets x 10-12 reps
- Plank with Shoulder Taps: 3 sets x 15 reps (each side)
- Cool down and stretch
- Wednesday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (progress exercises):
- Bulgarian Split Squats: 4 sets x 10-12 reps (each leg)
- Dumbbell Chest Press: 4 sets x 10-12 reps
- Body Rows (more challenging variation): 4 sets x 10-12 reps
- Bicycle Crunches: 3 sets x 20 reps
- Cool down and stretch
- Friday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (progress exercises):
- Barbell Back Squats: 4 sets x 8-10 reps
- Bench Press: 4 sets x 8-10 reps
- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps
- Plank with Leg Raises: 3 sets x 15 reps (each leg)
- Cool down and stretch
Phase 3: Optimization (3 days a week)
Days per Week: 3
Focus: Full Body
Week 7 onwards:
- Monday:
- Warm-up: 10 minutes of light cardio/Mobility
- Full-body workout (further intensity and progression):
- Barbell Back Squats: 4 sets x 8-10 reps
- Bench Press: 4 sets x 8-10 reps
- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps
- Plank with Leg Raises: 3 sets x 15 reps (each leg)
- Cool down and stretch
- Wednesday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (continue to challenge yourself):
- Romanian Deadlifts: 4 sets x 8-10 reps
- Overhead Press: 4 sets x 8-10 reps
- T-Bar Rows: 4 sets x 8-10 reps
- Hanging Leg Raises: 3 sets x 15 reps
- Cool down and stretch
- Friday:
- Warm-up: 10 minutes of light cardio
- Full-body workout (continue to challenge yourself):
- Front Squats: 4 sets x 8-10 reps
- Dumbbell Chest Press: 4 sets x 8-10 reps
- Pull-ups or Assisted Pull-ups: 4 sets x 8-10 reps
- Russian Twists: 3 sets x 15 reps (each side)
- Cool down and stretch
Feel free to adjust the weights and intensity based on your progress and comfort level. Consistency and gradual progression are key to success in any fitness program.