Day 1: Full-Body Strength Training

1. Warm-Up:

   • Duration: 10-15 minutes
   • Activities: Dynamic stretches, light cardio (e.g., jogging, jumping jacks), mobility exercises.

2. Barbell Squats:

   • Sets: 5
   • Reps: 6-8
   • Instructions: Perform squats with a challenging weight, focusing on proper form and depth.

3. Deadlifts:

   • Sets: 5
   • Reps: 6-8
   • Instructions: Lift heavy with correct form, engaging the glutes, hamstrings, and lower back.

4. Bench Press:

   • Sets: 5
   • Reps: 6-8
   • Instructions: Use a barbell or dumbbells, focus on chest engagement, and maintain stability throughout the movement.

5. Pull-Ups:

   • Sets: 4
   • Reps: 8-10
   • Instructions: Challenge yourself with bodyweight pull-ups or use assistance if needed.

6. Plank:

   • Sets: 3
   • Duration: 60 seconds per set
   • Instructions: Hold a plank position, engaging the core muscles and maintaining proper alignment.

Day 2: High-Intensity Interval Training (HIIT)

1. Warm-Up:

   • Duration: 10 minutes
   • Activities: Dynamic stretches, light jogging, mobility drills.

2. HIIT Circuit:

   • Perform each exercise for 30 seconds, followed by 30 seconds of rest. Complete 4 rounds.
   • Exercises: Burpees, mountain climbers, jump squats, high knees, plank jacks.

3. Sprints:

   • Perform 8-10 rounds of 100-meter sprints with 60-90 seconds of rest between rounds.

Day 3: Active Recovery and Mobility

1. Low-Intensity Cardio:

   • Duration: 30-45 minutes
   • Activities: Walking, cycling, swimming at a moderate pace to promote recovery and blood flow.

2. Yoga or Stretching:

   • Duration: 20-30 minutes
   • Focus on flexibility and mobility exercises to alleviate muscle tension and improve range of motion.

Day 4: Upper Body Strength and Conditioning

1. Warm-Up:

   • Duration: 10 minutes
   • Activities: Arm circles, shoulder rolls, light cardio.

2. Dumbbell Shoulder Press:

   • Sets: 4
   • Reps: 8-10
   • Instructions: Use moderate to heavy weights and maintain strict form throughout.

3. Dumbbell Rows:

   • Sets: 4
   • Reps: 8-10
   • Instructions: Focus on squeezing the back muscles at the top of each rep.

4. Battle Ropes:

   • Sets: 3
   • Duration: 30 seconds per set
   • Perform various battle rope exercises (waves, slams) to elevate heart rate and engage upper body muscles.

Day 5: Lower Body Blast

1. Warm-Up:

   • Duration: 10 minutes
   • Activities: Leg swings, hip circles, bodyweight squats.

2. Barbell Lunges:

   • Sets: 4
   • Reps: 8-10 (each leg)
   • Instructions: Perform lunges with a barbell across your shoulders, focusing on balance and control.

3. Romanian Deadlifts:

   • Sets: 4
   • Reps: 8-10
   • Instructions: Use a challenging weight and maintain a slight bend in the knees throughout the movement.

4. Box Jumps:

   • Sets: 3
   • Reps: 8-10
   • Instructions: Jump explosively onto a box or platform, focusing on height and power.

Day 6: Active Rest or Optional Cardio

1. Active Rest Day:

   • Engage in light activities such as walking, swimming, or yoga to promote recovery and relaxation.

2. Optional Cardio:

   • Duration: 30-45 minutes
   • Perform steady-state cardio (e.g., cycling, elliptical, brisk walking) at a moderate intensity.

Day 7: Rest and Recovery

1. Rest Day:

   • Allow your body to recover fully from the week’s workouts. Focus on hydration, nutrition, and quality sleep.

2. Foam Rolling:

   • Spend time foam rolling major muscle groups to alleviate soreness and improve mobility.

Remember to stay hydrated