This is a weekly workout schedule assuming you have access to a gym
Doing this and following the calorie guidelines in about 6-8 weeks you will start to see your body changing.
Yes 6-8 weeks to notice change not to have your perfect body, for that let’s say around a year.
Base these work outs on this calorie formula.
Your body weight in pounds and multiply that number by 8
(Example 70kg multiplied by 2.2 gives you your weight in pounds 155, now take 155 multiply it by 8 and you get your daily calorie allowance 1240Kcal per day)
Should put you in a calorie deficit but not harsh enough it will effect your mood
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Day 1
Day 1: Upper Body Strength + Evening Cardio
Morning:
• Bench Press: 4 sets of 8-10 reps
• Bent Over Rows: 4 sets of 8-10 reps
• Shoulder Press: 4 sets of 8-10 reps
• Bicep Curls: 3 sets of 10-12 reps
• Tricep Dips: 3 sets of 10-12 reps
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or cycling
Day 2
Day 2: Lower Body Strength + Evening Cardio
Morning:
• Squats: 4 sets of 8-10 reps
• Deadlifts: 4 sets of 8-10 reps
• Lunges: 3 sets of 10 reps each leg
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or elliptical training
Day 3
Day 3: AM - Full Body Strength / PM - Cardio
Morning:
• Full Body Strength:
• Squats: 4 sets of 8-10 reps
• Bench Press: 4 sets of 8-10 reps
• Bent Over Rows: 4 sets of 8-10 reps
• Shoulder Press: 4 sets of 8-10 reps
• Deadlifts: 4 sets of 8-10 reps
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or cycling
Day 4
Day 4: Full Body Strength + Evening Cardio
Morning:
• Pull-Ups or Lat Pulldowns: 4 sets of 8-10 reps
• Leg Press: 4 sets of 8-10 reps
• Chest Flyes: 3 sets of 10-12 reps
• Dumbbell Lunges: 3 sets of 10 reps each leg
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or elliptical training
Day 5
Day 5: Upper Body Strength + Evening Cardio
Morning:
• Incline Bench Press: 4 sets of 8-10 reps
• Seated Rows: 4 sets of 8-10 reps
• Lateral Raises: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 10-12 reps
• Skull Crushers: 3 sets of 10-12 reps
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or cycling
day 6
Day 6: Lower Body Strength + Evening Cardio
Morning:
• Romanian Deadlifts: 4 sets of 8-10 reps
• Leg Curls: 4 sets of 8-10 reps
• Bulgarian Split Squats: 3 sets of 10 reps each leg
Evening:
• Steady-State Cardio: 30 minutes of moderate-intensity running or elliptical training
Day 7
Day 7: Rest or Active Recovery (light walk, gentle yoga, or stretching)
Feel free to adjust the plan according to your preferences and fitness level. Remember to listen to your body and prioritize rest and recovery as needed.