DAY 1: Upper Body Push

1. Push-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Start in a plank position, lower your body until your chest nearly touches the ground, then push back up.

2. Pike Push-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Assume a downward dog position, lower your head towards the ground by bending your elbows, then push back up.

3. Dips (using a chair or parallel bars)

   • Perform 3-4 sets of 8-12 reps.
   • Position your hands shoulder-width apart on a chair or parallel bars, lower your body until your arms are at a 90-degree angle, then push back up.

4. Incline Push-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Place your hands on an elevated surface such as a bench or step, lower your body until your chest nearly touches the surface, then push back up.

5. Diamond Push-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Form a diamond shape with your hands under your chest, lower your body until your chest nearly touches your hands, then push back up.

DAY 2: Upper Body Pull

1. Pull-Ups or Assisted Pull-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Hang from a pull-up bar with hands shoulder-width apart, pull your body up until your chin clears the bar, then lower yourself back down.

2. Australian Pull-Ups (bodyweight rows)

   • Perform 3-4 sets of 8-12 reps.
   • Use a bar at waist height, hang underneath it with feet on the ground, pull your chest up to the bar, then lower yourself back down.

3. Chin-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Similar to pull-ups but with palms facing towards you.

4. Inverted Rows (using a table or suspension trainer)

   • Perform 3-4 sets of 8-12 reps.
   • Lie under a sturdy table or use a suspension trainer, grab the edge, keep body straight, pull chest towards the edge, then lower yourself back down.

5. Commando Pull-Ups

   • Perform 3-4 sets of 8-12 reps.
   • Hang from a pull-up bar with a wide grip, pull yourself up until one hand is by your chin and the other is by your chest, then lower yourself back down.

DAY 3: Legs and Core

1. Squats

   • Perform 3-4 sets of 8-12 reps.
   • Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Lunges (forward, reverse, or walking lunges)

   • Perform 3-4 sets of 8-12 reps per leg.
   • Take a step forward or backward, lower your body until both knees are bent at a 90-degree angle, then return to standing.

3. Glute Bridges

   • Perform 3-4 sets of 8-12 reps.
   • Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

4. Leg Raises

   • Perform 3-4 sets of 8-12 reps.
   • Lie on your back with legs straight, lift your legs towards the ceiling while keeping them straight, then lower them back down without touching the ground.

5. Plank Variations (standard plank, side plank, plank with leg lifts)

   • Hold each variation for 30-60 seconds.

DAY 4: Full Body and Cardio

1. Burpees

   • Perform 3-4 sets of 8-12 reps.
   • Start in a standing position, squat down and place your hands on the ground, kick your feet back into a plank position, do a push-up, then jump back up.

2. Mountain Climbers

   • Perform 3-4 sets of 8-12 reps.
   • Start in a plank position, alternate bringing each knee towards your chest in a running motion.

3. Jump Squats

   • Perform 3-4 sets of 8-12 reps.
   • Start in a squat position, explode upwards into a jump, then land back in a squat position.

4. Push-Up Variations (wide grip, close grip, decline)

   • Perform 3-4 sets of 8-12 reps for each variation.

5. Bicycle Crunches

   • Perform 3-4 sets of 8-12 reps.
   • Lie on your back with knees bent, bring opposite elbow towards opposite knee in a cycling motion.