1. Build Muscle: If your goal is to build muscle, you need to focus on strength training exercises. Here is a sample workout plan:

  • Monday: Chest, Triceps, Shoulders

    • Bench Press (4 sets x 8-10 reps)
    • Incline Dumbbell Press (3 sets x 8-10 reps)
    • Dumbbell Flyes (3 sets x 10-12 reps)
    • Overhead Press (4 sets x 8-10 reps)
    • Tricep Dips (3 sets x 10-12 reps)

     Bench Press :-Bench Press Exercise

                    Incline Dumbbell Press :-
                      Incline Dumbbell Press exercise technique
                    Dumbbell Flyes :-Dumbbell Chest Fly exercise technique
                       
                    Overhead Press:-Overhead press exercise 

                    Overhead Cable Triceps Extension :-

                    Overhead Cable Triceps Extension exercise technique

                  • Tuesday: Back, Biceps

                    • Pull-Ups (4 sets x 8-10 reps)

                    Crossfit-pull-up GIFs - Get the best GIF on GIPHY

                    • Deadlifts (3 sets x 8-10 reps)

                    Barbell Deadlift: 4 Major Benefits & Muscles Used Explained ...

                     

                     

                     

                     

                    • Seated Rows (3 sets x 10-12 reps)

                     Lat Pulldown vs Seated Row: Major Differences Explained ...

                     

                     

                    • Bicep Curls (4 sets x 8-10 reps)

                     Dumbbell Bicep Curls - How To Do Properly & Muscles WorkedHow To Do Dumbbell Curls - Tips, Benefits, Variations and More – Fitness Volt

                     

                    • Hammer Curls (3 sets x 10-12 reps)

                     How To Do Hammer Curl | Benefits And Muscles WorkedHow to Do Hammer Curls (Form & Muscles Worked) - Steel Supplements

                     


                  • Wednesday: Rest Day

                  • Thursday: Legs, Abs

                    • Squats (4 sets x 8-10 reps)

                     Barbell Squat: Benefits, Muscles Used, and More - Inspire US

                     

                    • Lunges (3 sets x 10-12 reps)

                     Bodyweight Walking Lunge » Workout Planner7 Best Lunge Exercises to Build Muscular Legs - SET FOR SET

                    • Leg Press (3 sets x 8-10 reps)

                     5 Best Leg Press Alternatives at Home (with Pictures!) - Inspire US

                    • Calf Raises (4 sets x 15 reps)

                     Calf Raise » Workout PlannerCurvy Calves Raises


                    • Ab Crunches (3 sets x 20 reps)

                     Bicycle Crunch animated gif

                     

                  • Friday: Full Body Workout

                    • Barbell Rows (4 sets x 8-10 reps)

                    Barbell Bent Over Row » Workout Planner

                    • Military Press (4 sets x 8-10 reps)

                     What is the difference between over head press and military press? - Quora

                    • Bench Press (4 sets x 8-10 reps)+

                    Dokuz Close Grip Barbell Press GIF - Dokuz Close Grip Barbell Press - Discover & Share GIFs

                    • Bicep Curls (4 sets x 10-12 reps)

                    Barbell Curls: Benefits, Muscles Worked, and More - Inspire US

                    • Tricep Dips (3 sets x 10-12 reps)

                    How To Do Triceps Dips | Muscles Worked And BenefitsChest Dips vs. Triceps Dips – What's the Difference? – Fitness Volt

                    • Squats (4 sets x 8-10 reps)

                     Barbell Narrow Stance Squat

                  1. Lose Weight: If your goal is to lose weight, you need to focus on a combination of cardio and strength training exercises. Here is a sample workout plan:

                  • Monday: Cardio

                    • 30 minutes of running
                    • 30 minutes of cycling

                    Cardio-workout GIFs - Get the best GIF on GIPHYcardio gifs | WiffleGifCardio GIFs - Get the best gif on GIFER

                  • Tuesday: Strength Training

                    • Squats (3 sets x 12 reps)
                    • Deadlifts (3 sets x 12 reps)
                    • Chest Press (3 sets x 12 reps)
                    • Lat Pulldowns (3 sets x 12 reps)
                    • Plank (3 sets, hold for 30 seconds)

                  • Wednesday: Rest Day

                  • Thursday: Cardio

                    • 30 minutes of swimming
                    • 30 minutes of rowing

                  • Friday: Strength Training

                    • Lunges (3 sets x 12 reps)
                    • Leg Curls (3 sets x 12 reps)
                    • Shoulder Press (3 sets x 12 reps)
                    • Bicep Curls (3 sets x 12 reps)
                    • Tricep Extensions (3 sets x 12 reps)

                  • Saturday: Cardio

                    • 30 minutes of hiking
                    • 30 minutes of elliptical training

                  • Sunday: Rest Day

                  1. Improve Endurance: If your goal is to improve your endurance, you need to focus on cardiovascular exercises. Here is a sample workout plan:

                  • Monday: Running

                    • Warm-up: 5 minutes of jogging
                    • Run at a steady pace for 30 minutes
                    • Cool-down: 5 minutes of walking

                  • Tuesday: Cycling

                    • Warm-up: 5 minutes of easy cycling
                    • Cycle at a moderate pace for 30 minutes
                    • Cool-down: 5 minutes of easy cycling

                    • Wednesday: Rest day or low-impact activity

                      • Yoga, Pilates, or walking are good options for active recovery

                    • Thursday: Interval Training

                      • Warm-up: 5-10 minutes of light cardio
                      • Alternate between short bursts of high-intensity exercise (such as sprints or hill repeats) and recovery periods of lower intensity exercise (such as jogging or walking)
                      • Aim for 20-30 minutes of interval training
                      • Cool-down: 5-10 minutes of walking or static stretching

                    • Friday: Cross-training or low-impact activity

                      • Choose a different activity from Tuesday or opt for a low-impact option like swimming or cycling

                    • Saturday: Long Run or Walk

                      • Aim to increase your distance each week
                      • Start with 30-40 minutes and gradually build up to an hour or more
                      • Keep a steady pace and focus on breathing and form
                      • Cool-down: 5-10 minutes of walking or static stretching

                    • Sunday: Rest day or low-impact activity

                       Take it easy and allow your body to recover from the week's workouts. Gentle yoga or walking can be beneficial for active recovery.