Workout Plan: [Name of Plan]
Overview
Brief description of what this plan is, who it’s designed for, and what they can expect to achieve.
Requirements
- Duration: 4 weeks
- Days per week: 3
- Session length: ~45 minutes
- Equipment: Dumbbells, resistance bands
- Fitness level: Beginner
Tips Before You Start
A few bullet points of practical advice — rest times, how hard to push, anything worth flagging.
Week 1–2
Day 1 — [e.g. Upper Body]
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push Ups | 3 × 10–12 | 60s |
| Dumbbell Row | 3 × 10 each | 60s |
| Shoulder Press | 3 x 10–12 | 60s |
Day 2 — [e.g. Lower Body]
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Goblet Squat | 3 x 12 | 60s |
| Romanian Deadlift | 3 x 10 | 75s |
| Glute Bridge | 3 x 15 | 45s |
Day 3 — [e.g. Full Body / Conditioning]
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpees | 3 x 10 | 60s |
| Dumbbell Lunge | 3 x 10 each | 60s |
| Plank | 3 x 30s | 45s |
Week 3–4
Progression notes — e.g. increase weight, add a set, reduce rest times.
Same structure as above with updated numbers.
Form Tips
Short notes on any exercises that need a technique cue — especially useful for beginners.
Questions?
Reach out on WhatsApp or through the contact page.