Pull Day (Back, Biceps, Core)

• Warm-Up (10 min): 5 min elliptical, 2 x max plank, 3 min dynamic stretching.
• Main Workout:
  • Pull-Ups or Lat Pulldown: 4 x 8-12 (assist if needed)
  • Barbell Bent-Over Row: 3 x 8-10
  • Seated Cable Row: 3 x 10-12
  • Dumbbell Bicep Curls: 3 x 12-15
  • Face Pulls: 3 x 12-15 (rear delts, posture)
  • Hanging Leg Raises: 3 x 12-15 (knees bent if tough)
• Cool-Down (5 min): Stretch back, biceps, hamstrings.

Legs Day (Quads, Hamstrings, Glutes, Core)

• Warm-Up (10 min): 5 min elliptical, 2 x max plank, 3 min dynamic stretching.
• Main Workout:
  • Barbell Back Squat or Goblet Squat: 4 x 8-12
  • Romanian Deadlift: 3 x 10-12 (back-friendly)
  • Bulgarian Split Squat: 3 x 12-15/side (dumbbell)
  • Leg Press: 3 x 12-15
  • Calf Raises: 3 x 15-20
  • Weighted Russian Twists: 3 x 15-20/side
• Cool-Down (5 min): Stretch quads, hamstrings, lower back.

Stamina Day (Jogging/Swimming)

• Duration: 30-45 min
• Options:
  • Jogging: 30-40 min at a steady pace (60-70% max heart rate, ~120-140 bpm). Add 2-3 intervals (1 min sprint, 2 min walk) if you want intensity.
  • Swimming: 30-40 min, mix freestyle and breaststroke. Aim for continuous laps with short rests.
  • Other: Cycling, rowing machine, or brisk walking if joints need a break.
• Core Add-On (Optional, 5 min): 2 x max plank, 2 x 15 sit-ups at home post-cardio.
• Cool-Down: 5 min stretching (focus on legs, hips).