Beginner Full Body

Frequency: 3 times per week

1. Warm-up:
   • 5-10 minutes of light cardio (jogging, brisk walking)
2. Strength Training:
   • Squats: 3 sets of 12 reps
   • Push-ups: 3 sets of 10 reps (modify as needed)
   • Bent-over Rows: 3 sets of 12 reps
   • Plank: 3 sets of 30 seconds
   • Glute Bridges: 3 sets of 15 reps
3. Cool-down:
   • 5 minutes of stretching

Intermediate Upper/Lower Split

Frequency: 4 times per week (2 upper body, 2 lower body)

Upper Body:

1. Warm-up:
   • 5-10 minutes of light cardio
2. Strength Training:
   • Bench Press: 4 sets of 8-10 reps
   • Pull-ups: 4 sets of 8-10 reps
   • Shoulder Press: 3 sets of 10 reps
   • Dumbbell Bicep Curls: 3 sets of 12 reps
   • Tricep Dips: 3 sets of 12 reps
3. Cool-down:
   • 5 minutes of stretching
4. Lower Body:
   • Warm-up:
     • 5-10 minutes of light cardio
   • Strength Training:
     • Deadlifts: 4 sets of 8 reps
     • Lunges: 3 sets of 12 reps per leg
     • Leg Press: 3 sets of 10 reps
     • Calf Raises: 3 sets of 15 reps
     • Leg Curls: 3 sets of 12 reps

Advanced High-Intensity Interval Training (HIIT)

Frequency: 3 times per week

1. Warm-up:
   • 5-10 minutes of light cardio
2. HIIT Circuit (repeat 3-4 times):
   • Jump Squats: 30 seconds
   • Burpees: 30 seconds
   • Mountain Climbers: 30 seconds
   • Push-ups: 30 seconds
   • Rest: 1 minute
3. Cool-down:
   • 5 minutes of stretching

Flexibility and Core Strength

Frequency: 3 times per week

1. Warm-up:
   • 5-10 minutes of light cardio
2. Core and Flexibility Exercises:
   • Plank: 3 sets of 1 minute
   • Russian Twists: 3 sets of 20 reps
   • Bicycle Crunches: 3 sets of 20 reps
   • Yoga Flow (Downward Dog to Cobra): 5 minutes
   • Seated Forward Bend: 3 sets of 1-minute
   • Pigeon Pose: 3 sets of 1 minute per leg
3. Cool-down:
   • 5 minutes of deep stretching