Gym Program
A 3-day gym-based workout split designed to rebuild strength and confidence.
Day 1: Full Body Strength A
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Barbell Squats | 3 sets of 8-12 reps | 90s | - |
| Bench Press | 3 sets of 8-12 reps | 90s | - |
| Bent-Over Rows | 3 sets of 8-12 reps | 90s | - |
| Overhead Press | 3 sets of 10-15 reps | 60s | - |
| Plank | 3 sets, hold for 30-60s | 60s | - |
Optional Finisher
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Bicep Curls | 2 sets of 12-15 reps | 45s | - |
| Tricep Pushdowns | 2 sets of 12-15 reps | 45s | - |
Day 2: Full Body Strength B
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Deadlifts | 1 set of 5 reps (warm-up sets prior) | 120s | - |
| Incline Dumbbell Press | 3 sets of 10-15 reps | 60s | - |
| Pull-ups (or Lat Pulldowns) | 3 sets of AMRAP (or 8-12 reps) | 90s | - |
| Leg Press | 3 sets of 10-15 reps | 90s | - |
| Russian Twists | 3 sets of 15-20 reps per side | 60s | - |
Optional Finisher
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Lateral Raises | 3 sets of 15-20 reps | 45s | - |
Day 3: Full Body Conditioning
Warm-up
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Light Cardio (Jogging/Jumping Jacks) | 5-10 minutes | - | - |
| Dynamic Stretches (Arm Circles, Leg Swings) | 5 minutes | - | - |
Main Workout
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Kettlebell Swings | 4 sets of 15-20 reps | 60s | - |
| Goblet Squats | 3 sets of 12-15 reps | 60s | - |
| Push-ups | 3 sets of AMRAP | 60s | - |
| Dumbbell Lunges | 3 sets of 10-12 reps per leg | 60s | - |
| Hanging Leg Raises (or Knee Tucks) | 3 sets of 10-15 reps | 60s | - |
Optional Finisher
| Exercise | Sets & Reps | Rest | Notes |
|---|---|---|---|
| Battle Ropes | 3 rounds of 30s on / 30s off | - | - |
Weekly Rest & Recovery
Ensure at least 2 full rest days per week. Listen to your body and take additional rest if needed. Active recovery like light walking or stretching is encouraged on rest days.
Workout Adaptation Tool
Need to modify an exercise? Get AI-powered suggestions based on your equipment and progress.