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Lower Body Day 1
| Workout | Sets | Reps |
|---|
| Warm Up | | 2-5 mins |
| Quad Curls | 4 | 8-10 |
| Hamstring Curls | 4 | 8-10 |
| Leg Press | 4 | 8-10 |
| Squats | 4 | 8-10 |
| Deadlifts | 4 | 8-10 |
| Calves | 3 | 10-12 |
| Planks | 3 | 1:00 min |
| Cardio | | 10-15 min |
Upper Body Day
| Workout | Sets | Reps |
|---|
| Warm Up | | 2-5 mins |
| Lat Pulldown | 4 | 5-8 |
| Back Row | 4 | 5-8 |
| Curls | 4 | 5-8 |
| Tricep Press | 4 | 5-8 |
| Bench press | 4 | 6-8 |
| Dips | 4 | 8-10 |
| Planks | 3 | 1:00 min |
| Cardio | | 10-15 min |
Lower Body Day 2
| Workout | Sets | Reps |
|---|
| Warm Up | | 2-5 mins |
| Glute bridges | 4 | 10-12 |
| Hip thrusts | 4 | 8-10 |
| Walking lunges | 3 | 12-15 |
| Single Leg Press | 3 | 12-15 |
| Romain Deadlifts | 3 | 12-15 |
| Hyper Extensions | 3 | 12-15 |
| Planks | 3 | 1:00 min |
| Cardio | | 10-15 min |
