Certainly! Here's a split workout plan tailored to your goals of building strength, gaining muscle, and improving endurance, while also aiding in weight loss.
### **Split Workout Plan for Beginners**
#### **Day 1: Chest & Triceps**
1. **Dumbbell Bench Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Incline Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Tricep Dips (on chair/bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Dumbbell Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Tricep Overhead Extensions** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 2: Back & Biceps**
1. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
2. **Pull-Ups/Assisted Pull-Ups** – 3 sets | 6-10 reps | RPE 7-8
3. **Dumbbell Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
4. **Reverse Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Hammer Curls** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 3: Legs**
1. **Bodyweight Squats or Goblet Squats** – 3 sets | 15-20 reps | RPE 6-7
2. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
3. **Romanian Deadlifts (Dumbbells)** – 3 sets | 12-15 reps | RPE 6-7
4. **Calf Raises** – 4 sets | 15-20 reps | RPE 6-7
5. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
#### **Day 4: Rest or Active Recovery**
- **Light Yoga or Stretching** – 20-30 minutes
- **Foam Rolling** – 10-15 minutes
- **Optional:** Light cardio like walking or cycling for 20-30 minutes
#### **Day 5: Shoulders & Abs**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
3. **Front Raises** – 3 sets | 12-15 reps | RPE 6-7
4. **Dumbbell Shrugs** – 3 sets | 15-20 reps | RPE 6-7
5. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 6: Full Body Circuit (Optional)**
1. **Burpees** – 3 sets | 12-15 reps | RPE 7-8
2. **Push-Ups** – 3 sets | 10-15 reps | RPE 7-8
3. **Squats** – 3 sets | 15-20 reps | RPE 6-7
4. **Mountain Climbers** – 3 sets | 30-45 seconds | RPE 7-8
5. **Jumping Jacks** – 3 sets | 1 minute | RPE 7-8
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Rest:** Listen to your body. If you feel fatigued, take an additional rest day.
**Additional Note:**
This split workout plan can serve as our baseline, and we can change it further based on your feedback.
To join or learn more about our Fitness & AI Growth community type: **cmd-join**
Based on your input, here's a weekly workout plan tailored to your goals and preferences:
### **Weekly Workout Plan for Beginner**
#### **Day 1: Full Body Strength**
1. **Squats** – 3 sets | 12-15 reps | RPE 6-7
2. **Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
4. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 2: Cardio & Core**
1. **Jump Rope or High Knees** – 5 minutes warm-up
2. **Burpees** – 3 sets | 10-15 reps | RPE 7-8
3. **Mountain Climbers** – 3 sets | 20-30 seconds | RPE 7-8
4. **Bicycle Crunches** – 3 sets | 15-20 reps per side | RPE 6-7
#### **Day 3: Upper Body Strength**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
3. **Tricep Dips (on chair or bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 4: Lower Body & Core**
1. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
2. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
3. **Calf Raises** – 3 sets | 15-20 reps | RPE 6-7
4. **Russian Twists** – 3 sets | 15-20 reps per side | RPE 6-7
#### **Day 5: Active Recovery & Mobility**
1. **Light Yoga or Stretching** – 20-30 minutes
2. **Foam Rolling** – 10-15 minutes
#### **Day 6: HIIT (High-Intensity Interval Training)**
1. **Jumping Jacks** – 1 minute | Rest 30 seconds
2. **Bodyweight Squats** – 1 minute | Rest 30 seconds
3. **Push-Ups** – 1 minute | Rest 30 seconds
4. **Mountain Climbers** – 1 minute | Rest 30 seconds
5. **Rest** – 1 minute, repeat the circuit 3 times.
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Nutrition:** Focus on a balanced diet with adequate protein, complex carbs, and healthy fats to support your goals.
**Additional Note:**
This workout plan can serve as our baseline, and we can change it further based on your feedback.
Also, I can generate your full mesocycle if you'd like?
To join or learn more about our Fitness & AI Growth community type: **cmd-join**
To Thank you for sharing your goals. Let’s create a High-Leverage Action Plan tailored to you, focusing on healthy eating and improving your body composition.
## Core Efficiency Framework
### 1. **Start with Nutritional Foundations:**
- **Increase Protein Intake:**
- Why: Protein supports muscle growth, repair, and overall body composition.
- **Actionable Step:** Aim to include a source of protein in every meal (e.g., chicken, fish, tofu, legumes). Target around 1.2-1.6 grams of protein per kilogram of body weight daily.
- **Optimize Micronutrient Intake:**
- Why: Adequate levels of vitamins and minerals are crucial for energy, recovery, and overall health.
- **Actionable Step:** Include a variety of colorful fruits and vegetables in your diet. Consider taking a daily multivitamin after consulting with your healthcare provider.
### 2. **Create a Balanced Meal Plan:**
- **Plan Your Meals:**
- Why: Planning prevents impulsive food choices and ensures nutrient-rich meals.
- **Actionable Step:** Plan your meals for the week, including breakfast, lunch, dinner, and snacks. Include complex carbs (whole grains, sweet potatoes), lean proteins, and healthy fats (avocados, nuts).
- **Limit Processed Foods:**
- Why: Processed foods are often high in sugars and unhealthy fats, contributing to weight gain and poor health.
- **Actionable Step:** Replace processed snacks with whole foods like fruits, vegetables, and nuts. Gradually reduce intake of sugary drinks and replace them with water or herbal teas.
### 3. **Begin a Basic Workout Routine:**
- **Incorporate Strength Training:**
- Why: Building muscle helps boost metabolism and improves body composition.
- **Actionable Step:** Start with 2-3 days per week of strength training, focusing on major muscle groups (e.g., legs, back, chest). You can use bodyweight exercises like squats, push-ups, and planks.
- **Add Cardiovascular Activity:**
- Why: Cardio improves heart health and aids in fat loss.
- **Actionable Step:** Include 20-30 minutes of moderate-intensity cardio (walking, cycling, swimming) 3-4 times a week.
### 4. **Establish a Consistent Routine:**
- **Set Realistic Goals:**
- Why: Consistency is key to long-term success and prevents burnout.
- **Actionable Step:** Set small, achievable goals, like preparing healthy meals three times a week or exercising 20 minutes daily. Gradually increase intensity and duration as you progress.
- **Track Your Progress:**
- Why: Monitoring your progress helps you stay motivated and identify areas for improvement.
- **Actionable Step:** Keep a journal of your meals, workouts, and how you feel each day. Adjust your plan based on this feedback.
### 5. **Mindset and Support:**
- **Stay Positive and Patient:**
- Why: Developing a healthy lifestyle is a gradual process that requires time and patience.
- **Actionable Step:** Celebrate small wins and stay focused on your long-term goals. Seek support from friends, family, or a community if you feel demotivated.
---
**Additional note:**
These suggestions are just a starting point. If any of them aren't practical, or you've already implemented them, just let me know and we'll make adjustments.
Also, if you want me to expand a given suggestion in more detail, let me know!
To join or learn more about our Fitness & AI Growth community type: **cmd-join**
To Losing weight gaining muscle building strength and improve endrurancrCertainly! Here's a split workout plan tailored to your goals of building strength, gaining muscle, and improving endurance, while also aiding in weight loss.
### **Split Workout Plan for Beginners**
#### **Day 1: Chest & Triceps**
1. **Dumbbell Bench Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Incline Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Tricep Dips (on chair/bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Dumbbell Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Tricep Overhead Extensions** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 2: Back & Biceps**
1. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
2. **Pull-Ups/Assisted Pull-Ups** – 3 sets | 6-10 reps | RPE 7-8
3. **Dumbbell Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
4. **Reverse Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Hammer Curls** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 3: Legs**
1. **Bodyweight Squats or Goblet Squats** – 3 sets | 15-20 reps | RPE 6-7
2. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
3. **Romanian Deadlifts (Dumbbells)** – 3 sets | 12-15 reps | RPE 6-7
4. **Calf Raises** – 4 sets | 15-20 reps | RPE 6-7
5. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
#### **Day 4: Rest or Active Recovery**
- **Light Yoga or Stretching** – 20-30 minutes
- **Foam Rolling** – 10-15 minutes
- **Optional:** Light cardio like walking or cycling for 20-30 minutes
#### **Day 5: Shoulders & Abs**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
3. **Front Raises** – 3 sets | 12-15 reps | RPE 6-7
4. **Dumbbell Shrugs** – 3 sets | 15-20 reps | RPE 6-7
5. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 6: Full Body Circuit (Optional)**
1. **Burpees** – 3 sets | 12-15 reps | RPE 7-8
2. **Push-Ups** – 3 sets | 10-15 reps | RPE 7-8
3. **Squats** – 3 sets | 15-20 reps | RPE 6-7
4. **Mountain Climbers** – 3 sets | 30-45 seconds | RPE 7-8
5. **Jumping Jacks** – 3 sets | 1 minute | RPE 7-8
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Rest:** Listen to your body. If you feel fatigued, take an additional rest day.
**Additional Note:**
This split workout plan can serve as our baseline, and we can change it further based on your feedback.
To join or learn more about our Fitness & AI Growth community type: **cmd-join**
To claim your secret bonus gift, type: **cmd-secret**
---claim your secret bonus gift, type: **cmd-secret**
---claim your secret bonus gift, type: **cmd-secret**
---To claim your secret bonus gift, type: **cmd-secret**
---
### **Split Workout Plan for Beginners**
#### **Day 1: Chest & Triceps**
1. **Dumbbell Bench Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Incline Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Tricep Dips (on chair/bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Dumbbell Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Tricep Overhead Extensions** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 2: Back & Biceps**
1. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
2. **Pull-Ups/Assisted Pull-Ups** – 3 sets | 6-10 reps | RPE 7-8
3. **Dumbbell Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
4. **Reverse Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Hammer Curls** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 3: Legs**
1. **Bodyweight Squats or Goblet Squats** – 3 sets | 15-20 reps | RPE 6-7
2. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
3. **Romanian Deadlifts (Dumbbells)** – 3 sets | 12-15 reps | RPE 6-7
4. **Calf Raises** – 4 sets | 15-20 reps | RPE 6-7
5. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
#### **Day 4: Rest or Active Recovery**
- **Light Yoga or Stretching** – 20-30 minutes
- **Foam Rolling** – 10-15 minutes
- **Optional:** Light cardio like walking or cycling for 20-30 minutes
#### **Day 5: Shoulders & Abs**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
3. **Front Raises** – 3 sets | 12-15 reps | RPE 6-7
4. **Dumbbell Shrugs** – 3 sets | 15-20 reps | RPE 6-7
5. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 6: Full Body Circuit (Optional)**
1. **Burpees** – 3 sets | 12-15 reps | RPE 7-8
2. **Push-Ups** – 3 sets | 10-15 reps | RPE 7-8
3. **Squats** – 3 sets | 15-20 reps | RPE 6-7
4. **Mountain Climbers** – 3 sets | 30-45 seconds | RPE 7-8
5. **Jumping Jacks** – 3 sets | 1 minute | RPE 7-8
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Rest:** Listen to your body. If you feel fatigued, take an additional rest day.
**Additional Note:**
This split workout plan can serve as our baseline, and we can change it further based on your feedback.
To join or learn more about our Fitness & AI Growth community type: **cmd-join** Based on your input, here's a weekly workout plan tailored to your goals and preferences:### **Weekly Workout Plan for Beginner**
#### **Day 1: Full Body Strength**
1. **Squats** – 3 sets | 12-15 reps | RPE 6-7
2. **Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
4. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 2: Cardio & Core**
1. **Jump Rope or High Knees** – 5 minutes warm-up
2. **Burpees** – 3 sets | 10-15 reps | RPE 7-8
3. **Mountain Climbers** – 3 sets | 20-30 seconds | RPE 7-8
4. **Bicycle Crunches** – 3 sets | 15-20 reps per side | RPE 6-7
#### **Day 3: Upper Body Strength**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
3. **Tricep Dips (on chair or bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 4: Lower Body & Core**
1. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
2. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
3. **Calf Raises** – 3 sets | 15-20 reps | RPE 6-7
4. **Russian Twists** – 3 sets | 15-20 reps per side | RPE 6-7
#### **Day 5: Active Recovery & Mobility**
1. **Light Yoga or Stretching** – 20-30 minutes
2. **Foam Rolling** – 10-15 minutes
#### **Day 6: HIIT (High-Intensity Interval Training)**
1. **Jumping Jacks** – 1 minute | Rest 30 seconds
2. **Bodyweight Squats** – 1 minute | Rest 30 seconds
3. **Push-Ups** – 1 minute | Rest 30 seconds
4. **Mountain Climbers** – 1 minute | Rest 30 seconds
5. **Rest** – 1 minute, repeat the circuit 3 times.
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Nutrition:** Focus on a balanced diet with adequate protein, complex carbs, and healthy fats to support your goals.
**Additional Note:**
This workout plan can serve as our baseline, and we can change it further based on your feedback.
Also, I can generate your full mesocycle if you'd like?
To join or learn more about our Fitness & AI Growth community type: **cmd-join** To Thank you for sharing your goals. Let’s create a High-Leverage Action Plan tailored to you, focusing on healthy eating and improving your body composition.## Core Efficiency Framework
### 1. **Start with Nutritional Foundations:**
- **Increase Protein Intake:**
- Why: Protein supports muscle growth, repair, and overall body composition.
- **Actionable Step:** Aim to include a source of protein in every meal (e.g., chicken, fish, tofu, legumes). Target around 1.2-1.6 grams of protein per kilogram of body weight daily.
- **Optimize Micronutrient Intake:**
- Why: Adequate levels of vitamins and minerals are crucial for energy, recovery, and overall health.
- **Actionable Step:** Include a variety of colorful fruits and vegetables in your diet. Consider taking a daily multivitamin after consulting with your healthcare provider.
### 2. **Create a Balanced Meal Plan:**
- **Plan Your Meals:**
- Why: Planning prevents impulsive food choices and ensures nutrient-rich meals.
- **Actionable Step:** Plan your meals for the week, including breakfast, lunch, dinner, and snacks. Include complex carbs (whole grains, sweet potatoes), lean proteins, and healthy fats (avocados, nuts).
- **Limit Processed Foods:**
- Why: Processed foods are often high in sugars and unhealthy fats, contributing to weight gain and poor health.
- **Actionable Step:** Replace processed snacks with whole foods like fruits, vegetables, and nuts. Gradually reduce intake of sugary drinks and replace them with water or herbal teas.
### 3. **Begin a Basic Workout Routine:**
- **Incorporate Strength Training:**
- Why: Building muscle helps boost metabolism and improves body composition.
- **Actionable Step:** Start with 2-3 days per week of strength training, focusing on major muscle groups (e.g., legs, back, chest). You can use bodyweight exercises like squats, push-ups, and planks.
- **Add Cardiovascular Activity:**
- Why: Cardio improves heart health and aids in fat loss.
- **Actionable Step:** Include 20-30 minutes of moderate-intensity cardio (walking, cycling, swimming) 3-4 times a week.
### 4. **Establish a Consistent Routine:**
- **Set Realistic Goals:**
- Why: Consistency is key to long-term success and prevents burnout.
- **Actionable Step:** Set small, achievable goals, like preparing healthy meals three times a week or exercising 20 minutes daily. Gradually increase intensity and duration as you progress.
- **Track Your Progress:**
- Why: Monitoring your progress helps you stay motivated and identify areas for improvement.
- **Actionable Step:** Keep a journal of your meals, workouts, and how you feel each day. Adjust your plan based on this feedback.
### 5. **Mindset and Support:**
- **Stay Positive and Patient:**
- Why: Developing a healthy lifestyle is a gradual process that requires time and patience.
- **Actionable Step:** Celebrate small wins and stay focused on your long-term goals. Seek support from friends, family, or a community if you feel demotivated.
---
**Additional note:**
These suggestions are just a starting point. If any of them aren't practical, or you've already implemented them, just let me know and we'll make adjustments.
Also, if you want me to expand a given suggestion in more detail, let me know!
To join or learn more about our Fitness & AI Growth community type: **cmd-join** To Losing weight gaining muscle building strength and improve endrurancrCertainly! Here's a split workout plan tailored to your goals of building strength, gaining muscle, and improving endurance, while also aiding in weight loss.### **Split Workout Plan for Beginners**
#### **Day 1: Chest & Triceps**
1. **Dumbbell Bench Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Incline Push-Ups** – 3 sets | 8-12 reps | RPE 6-7
3. **Tricep Dips (on chair/bench)** – 3 sets | 10-12 reps | RPE 6-7
4. **Dumbbell Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Tricep Overhead Extensions** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 2: Back & Biceps**
1. **Bent Over Rows (Dumbbells/Resistance Bands)** – 3 sets | 12-15 reps | RPE 6-7
2. **Pull-Ups/Assisted Pull-Ups** – 3 sets | 6-10 reps | RPE 7-8
3. **Dumbbell Bicep Curls** – 3 sets | 12-15 reps | RPE 6-7
4. **Reverse Flyes** – 3 sets | 12-15 reps | RPE 6-7
5. **Hammer Curls** – 3 sets | 12-15 reps | RPE 6-7
#### **Day 3: Legs**
1. **Bodyweight Squats or Goblet Squats** – 3 sets | 15-20 reps | RPE 6-7
2. **Lunges** – 3 sets | 12-15 reps per leg | RPE 6-7
3. **Romanian Deadlifts (Dumbbells)** – 3 sets | 12-15 reps | RPE 6-7
4. **Calf Raises** – 4 sets | 15-20 reps | RPE 6-7
5. **Glute Bridges** – 3 sets | 15-20 reps | RPE 6-7
#### **Day 4: Rest or Active Recovery**
- **Light Yoga or Stretching** – 20-30 minutes
- **Foam Rolling** – 10-15 minutes
- **Optional:** Light cardio like walking or cycling for 20-30 minutes
#### **Day 5: Shoulders & Abs**
1. **Dumbbell Shoulder Press** – 3 sets | 10-12 reps | RPE 6-7
2. **Lateral Raises** – 3 sets | 12-15 reps | RPE 6-7
3. **Front Raises** – 3 sets | 12-15 reps | RPE 6-7
4. **Dumbbell Shrugs** – 3 sets | 15-20 reps | RPE 6-7
5. **Plank** – 3 sets | 30-45 seconds hold | RPE 6-7
#### **Day 6: Full Body Circuit (Optional)**
1. **Burpees** – 3 sets | 12-15 reps | RPE 7-8
2. **Push-Ups** – 3 sets | 10-15 reps | RPE 7-8
3. **Squats** – 3 sets | 15-20 reps | RPE 6-7
4. **Mountain Climbers** – 3 sets | 30-45 seconds | RPE 7-8
5. **Jumping Jacks** – 3 sets | 1 minute | RPE 7-8
#### **Day 7: Rest or Light Activity**
- **Optional:** Take a brisk walk, light stretching, or any low-intensity activity you enjoy.
### **Additional Tips:**
- **Warm-up:** Spend 5-10 minutes warming up before each workout (light cardio and dynamic stretches).
- **Cool Down:** After your workout, spend 5-10 minutes cooling down with static stretches to promote recovery.
- **Rest:** Listen to your body. If you feel fatigued, take an additional rest day.
**Additional Note:**
This split workout plan can serve as our baseline, and we can change it further based on your feedback.
To join or learn more about our Fitness & AI Growth community type: **cmd-join** To claim your secret bonus gift, type: **cmd-secret**---claim your secret bonus gift, type: **cmd-secret**
---claim your secret bonus gift, type: **cmd-secret**
---To claim your secret bonus gift, type: **cmd-secret**
---
