My Fitness Plan (Weeks 33-36)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The previous months’ workout plans are also available below if you’re interested in more variety or want to start from the beginning.

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)

❁  My Fitness Plan (Weeks 25-28)

❁  My Fitness Plan (Weeks 29-32)


4 Day Fitness Plan (Weeks 33-36)

Day 1: Legs/ Glutes

  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Leg Extensions – 2 sets of 10 reps (single-leg, each) & 1 set of 20 reps (regular)
    • Lying Leg Curls – 3 sets of 15 reps
    • Seated Calf Raises – 3 sets of 15 reps
  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps

Day 2: Chest/ Shoulders/ Triceps/ Core

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Dumbbell Lateral Raises – 3 sets of 10 reps
    • Face Pulls – 3 sets of 20 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
    • Tricep Overhead Extensions – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds
    • Side Plank – 3 sets of 60 seconds

Day 3: Legs/ Glutes

  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 2 sets of 10 reps (single-leg, each side) & 1 set of 20 reps (regular)
    • Lying Leg Curls – 3 sets of 15 reps
  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps

Day 4: Back/ Biceps/ Core

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextensions – 2 sets of 10 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds
    • Side Plank – 3 sets of 60 seconds

Has making this fitness plan a habit been easy to plan life around? (Has it been easy or a hassle to live life and also work out with this plan?)

Let me know in the comments!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)

❁  My Fitness Plan (Weeks 25-28)

❁  My Fitness Plan (Weeks 29-32)


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 29-32)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The previous months’ workout plans are also available below if you’re interested in more variety or want to start from the beginning.

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)

❁  My Fitness Plan (Weeks 25-28)


4 Day Fitness Plan (Weeks 29-32)

Day 1: Legs/ Glutes

  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Leg Extensions – 2 sets of 10 reps (single-leg, each side) & 1 set of 20 reps (regular)
      • Alternate per week with:
        • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
  • Glutes
    • Barbell Hip Thrusts- 4 sets of 8 reps
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps

Day 2: Chest/ Shoulders/ Triceps/ Core

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Dumbbell Lateral Raises – 3 sets of 10 reps
    • Face Pulls – 3 sets of 20 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 3: Back/ Biceps/ Core

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextensions – 2 sets of 10 reps
  • Bicep
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 4: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 60 seconds
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
  • Cardio
    • 30 minutes

Are you making progress towards your fitness goals with my fitness plan?

Let me know in the comments!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)

❁  My Fitness Plan (Weeks 25-28)


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 25-28)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The previous months’ workout plans are also available below if you’re interested in more variety or want to start from the beginning.

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)


6 Day Fitness Plan (Weeks 25-28)

Day 1: SC Lower Body/ Core/ Legs

  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Dumbbell Lateral Raises – 3 sets of 10 reps
    • Face Pulls – 3 sets of 20 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Single-Leg Hip Thrusts – 4 sets of 8 reps (each side)
    • Cable Standing Abductions – 2 sets of 20 reps (each side)
  • Legs
    • Barbell High Box Squats – 3 sets of 6 reps
    • Dumbbell Single-Leg Romanian Deadlifts – 4 sets of 8 reps (each side)
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextension – 2 sets of 10 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 60 seconds
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
  • Cardio
    • 30 minutes

What supplements/gym accessories do you use? (i.e. protein, preworkout, wrist wraps, lifting straps, lifting belts)

Let me know in the comments!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)

❁  My Fitness Plan (Weeks 21-24)


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 21-24)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The previous months’ workout plans are also available below if you’re interested in more variety or want to start from the beginning.

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)


6 Day Fitness Plan (Weeks 21-24)

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Dumbbell Deficit Bulgarian Split Squats – 3 sets of 12 reps (each side)
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Dumbbell Lateral Raises – 3 sets of 10 reps
    • Face Pulls – 3 sets of 20 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Single-Leg Hip Thrusts – 4 sets of 8 reps
    • Cable Standing Abductions – 2 sets of 20 reps
  • Legs
    • Barbell High Box Squats – 3 sets of 6 reps
    • Dumbbell Single-Leg Romanian Deadlifts – 4 sets of 8 reps (each side)
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
    • Plank – 3 sets of 60 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lat Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextensions – 2 sets of 10 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 60 seconds
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Weighted Sit-Ups – 3 sets of 10 reps
    • Weighted Russian Twists – 3 sets of 5 reps (each side)
    • Hanging Leg Raises – 3 sets of 10 reps
  • Cardio
    • 30 minutes

Were any of these or the previous months’ exercises helpful?

Let me know in the comments!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁  My Fitness Plan (Weeks 1-4)

❁  My Fitness Plan (Weeks 5-8)

❁  My Fitness Plan (Weeks 9-12)

❁  My Fitness Plan (Weeks 13-16)

❁  My Fitness Plan (Weeks 17-20)


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel

My Fitness Plan (Weeks 17-20)


I’ve decided to share the workout plans that I’ve made and used personally (note that none of them are professionally made). If you feel as though you need a workout plan and have the same body goals as me, feel free to use my workout plans as your fitness guides and change whatever you need to accordingly.

This workout plan is designed for anyone looking to strengthen and tone out their body, starting off with easy and low weights, and building up to heavier free weights and machines. It targets large muscle groups; including biceps, triceps, chest, abs, back, shoulders, quads, hamstrings, and glutes, mainly focusing on building stronger and bigger legs and glutes. This plan is not designed to bulk the chest, arms, back, or shoulders; it just keeps these areas tone and fit.

The previous months’ workout plans are also available below if you’re interested in more variety or want to start from the beginning.

❁  My Fitness Plan (Weeks 1-4)

My Fitness Plan (Weeks 5-8)

My Fitness Plan (Weeks 9-12)

My Fitness Plan (Weeks 13-16)


6 Day Fitness Plan (Weeks 17-20)

Day 1: Glutes/ Legs/ Core

  • Glutes
    • Barbell Hip Thrusts – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Barbell Squats – 3 sets of 5 reps
    • Barbell Front Squats – 3 sets of 6 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 60 seconds
    • Side Plank – 3 sets of 60 seconds
    • Russian Twists – 3 sets of 60 seconds
    • Side Plank (other side) – 3 sets of 60 seconds
    • Plank – 3 sets of 60 seconds

Day 2: Chest/ Shoulders/ Triceps/ Cardio

  • Chest
    • Flat Bench Press – 3 sets of 15 reps
    • Incline Dumbbell Bench Press – 3 sets of 15 reps
  • Shoulders
    • Dumbbell Standing Overhead Press – 3 sets of 10 reps
    • Egyptian Cable Lateral Raises (or Dumbbell Lateral Raises) – 3 sets of 10 reps
  • Triceps
    • Tricep Pushdowns – 3 sets of 15 reps
    • Tricep Overhead Extension – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 3: Glutes/ Legs/ Core

  • Glutes
    • Bodyweight Single-Leg Hip Thrusts – 4 sets of 8 reps (each side)
    • Cable Standing Abductions – 1 set of 30 reps (each side)
  • Legs
    • Bodyweight Skater Squats – 4 sets of 8 reps (each side)
    • Dumbbell Single-Leg Romanian Deadlifts – 4 sets of 8 reps (each side)
  • Core
    • Superman – 3 sets of 60 seconds
    • Side Plank – 3 sets of 60 seconds
    • Russian Twists – 3 sets of 60 seconds
    • Side Plank (other side) – 3 sets of 60 seconds
    • Plank – 3 sets of 60 seconds

Day 4: Rest

Day 5: Glutes/ Legs/ Core

  • Glutes
    • Barbell Glute Bridges – 4 sets of 8 reps
    • Hip Abductions – 4 sets of 10-12 reps
    • Hip Adductions – 4 sets of 10-12 reps
  • Legs
    • Squat Press (or Leg Press) – 4 sets of 8 reps
    • Seated Calf Raises – 3 sets of 15 reps
    • Leg Extensions – 3 sets of 15 reps
    • Lying Leg Curls – 3 sets of 15 reps
  • Core
    • Superman – 3 sets of 60 seconds
    • Side Plank – 3 sets of 60 seconds
    • Russian Twists – 3 sets of 60 seconds
    • Side Plank (other side) – 3 sets of 60 seconds
    • Plank – 3 sets of 60 seconds

Day 6: Back/ Biceps/ Cardio

  • Back
    • Barbell Romanian Deadlifts – 4 sets of 8 reps
    • Barbell Rows – 3 sets of 15 reps
    • One-Arm Lat Cable Pulldowns – 3 sets of 15 reps
    • Wide-Grip Lab Pulldowns – 3 sets of 15 reps
    • Iso Rows – 3 sets of 15 reps
    • Weighted Hyperextensions – 2 sets of 10 reps
  • Biceps
    • Bicep Hammer Curls – 3 sets of 15 reps
    • Bicep Curls – 3 sets of 15 reps
  • Cardio
    • 15 minutes

Day 7: Core/ Cardio

  • Core
    • Flutter Kicks – 3 sets of 40 reps
    • Crunches – 3 sets of 16 reps
    • Alternate Heel Touchers/ Lying Oblique Reach – 3 sets of 40 reps
    • Lying Leg Raises – 3 sets of 12 reps
    • Bosu Ball V-Ups – 3 sets of 12 reps
    • Double Crunches – 3 sets of 16 reps
    • Plank – 3 sets of 60 seconds
  • Cardio
    • 30 minutes

What exercises would you recommend to me/others?

Let me know in the comments!

I hope that you find this post informative and useful to your fitness needs and recommend this workout plan especially if you’re just starting out. The first few weeks/months of my plan was a lot of lower weight and bodyweight-based workouts, which made them easy to learn and get used to.

If you think that you could use this as a guide to your workouts, feel free to share!


Other Posts You May Like:

❁  My Fitness Plan (Weeks 1-4)

My Fitness Plan (Weeks 5-8)

My Fitness Plan (Weeks 9-12)

My Fitness Plan (Weeks 13-16)

❁  Glute Exercises for Women


As always, thank you so much for reading, as well as showing interest in my blog! It means a lot to me and I greatly appreciate it. Let me know if there is anything you’d like to comment on in the comment box!

Lots of love,

Mel