Day 1 – Upper Body (Push Focus)
- Bench press or push-ups – 4×6–8
- Shoulder press – 3×8
- Incline dumbbell press – 3×8–10
- Tricep dips – 3×10
Optional finisher:
- 10 min light cardio
Day 2 – Lower Body (Strength Base)
- Squats – 4×6–8
- Romanian deadlifts – 3×8
- Walking lunges – 3×10 each leg
- Calf raises – 3×15
Day 3 – Rest or Active Recovery
- Walking + mobility work
Day 4 – Upper Body (Pull Focus)
- Pull-ups or lat pulldown – 4×6–8
- Bent-over rows – 3×8
- Face pulls – 3×12
- Bicep curls – 3×10
Day 5 – Full Body Strength
- Deadlifts – 4×5
- Goblet squats – 3×10
- Push-ups – 3×12
- Dumbbell rows – 3×10
Day 6 – Conditioning (Moderate)
Keep it medium intensity:
- 20–30 min cycling, jogging, or rowing
- Core:
- Plank – 3×45 sec
- Hanging leg raises or crunches – 3×12
Day 7 – Rest
Full recovery
How to make it “medium hard”
- Choose a weight where the last 2 reps feel tough but doable
- Rest 60–90 sec between sets
- Focus on controlled form, not rushing
Progression (this is where strength comes from)
Each week:
- Add 2.5–5 kg to lifts or
- Add 1–2 reps per set
Reality check
This will:
- Build noticeable strength in a few weeks
- Improve muscle tone
- Support fat loss (if diet is right)
But it won’t maximize fat loss or size alone—it’s a balanced, sustainable plan.
If you want, I can upgrade this into:
- A gym-specific version with machines
- A home workout (no equipment)
- Or a 4-week progression plan so you don’t plateau