Workout Plan

Day 1: Push (Chest, Shoulders, Triceps)

Barbell Bench Press – 4 sets of 8-10 reps

Overhead Shoulder Press – 4 sets of 8-10 reps

Incline Dumbbell Press – 3 sets of 8-10 reps

Lateral Raises – 3 sets of 10-12 reps

Tricep Dips – 3 sets of 8-10 reps

Tricep Cable Pushdowns – 3 sets of 10-12 reps

Day 2: Pull (Back, Biceps)

Deadlift – 4 sets of 6-8 reps

Pull-Ups – 3 sets to failure

Barbell Rows – 4 sets of 8-10 reps

Lat Pulldown – 3 sets of 10 reps

Barbell Bicep Curls – 3 sets of 8-10 reps

Dumbbell Hammer Curls – 3 sets of 10-12 reps

Day 3: Legs (Quads, Hamstrings, Glutes)

Squats – 4 sets of 6-8 reps

Leg Press – 4 sets of 8-10 reps

Romanian Deadlift – 3 sets of 8-10 reps

Lunges – 3 sets of 10 reps per leg

Leg Curls – 3 sets of 10-12 reps

Calf Raises – 4 sets of 15-20 reps

Repeat these 3 workouts

Rest Days: You can schedule rest days after every 2 or 3 training sessions based on your recovery needs.

This routine emphasizes compound movements for overall muscle growth and strength while incorporating isolation exercises for targeting specific muscles

Disclaimer: Please note that these plans are based on personal experience, and I am not a certified fitness trainer or nutritionist.

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