Strength Training

1. Warm-Up & Cool Down: Start with 5–10 minutes of dynamic stretching before workouts and finish with static stretching.
2. Progressive Overload: Gradually increase weights or reps to challenge your muscles.
3. Rest & Recovery: Ensure 7–8 hours of sleep and at least 48 hours rest for the same muscle group.
4. Hydration: Drink plenty of water throughout the day.

Muscle Building Plan

Day 1: Chest & Triceps

• Bench Press (Flat/Incline) – 3 sets of 8–12 reps
• Push-Ups – 3 sets until failure
• Dumbbell Flyes – 3 sets of 10–12 reps
• Tricep Dips – 3 sets until failure
• Overhead Dumbbell Extension – 3 sets of 10–12 reps

Day 2: Back & Biceps

• Pull-Ups or Lat Pulldowns – 3 sets until failure or 10–12 reps
• Bent-Over Rows – 3 sets of 10–12 reps
• Dumbbell Bicep Curls – 3 sets of 10–12 reps
• Hammer Curls – 3 sets of 10–12 reps
• Deadlifts – 3 sets of 6–8 reps

Day 3: Rest or Active Recovery

• Light Stretching or Yoga
• Walking or Light Cardio (20–30 minutes)

Day 4: Shoulders & Abs

• Overhead Dumbbell Press – 3 sets of 10–12 reps
• Lateral Raises – 3 sets of 10–12 reps
• Front Raises – 3 sets of 10–12 reps
• Plank – Hold for 60–90 seconds, 3 times
• Hanging Leg Raises – 3 sets of 15 reps

Day 5: Legs

• Squats (Bodyweight or Weighted) – 3 sets of 10–12 reps
• Lunges – 3 sets of 12 reps per leg
• Deadlifts (Romanian or Conventional) – 3 sets of 6–8 reps
• Calf Raises – 3 sets of 15–20 reps

Optional Day 6: Full Body or Cardio

• Combine Compound Exercises like deadlifts, squats, and push-ups
• Light Cardio for endurance

Day 7: Rest