🏋️ Gym Workout Programs

Structured strength and cardio programs for maximum results

3-Day Split Program

Day 1: Upper Body

  • Chest Press: 3x12
  • Seated Row: 3x12
  • Shoulder Press: 3x10
  • Lat Pulldown: 3x12
  • Bicep Curls: 3x12
  • Tricep Extensions: 3x12
  • Cardio: 20 min treadmill

Day 2: Lower Body

  • Leg Press: 3x15
  • Leg Curls: 3x12
  • Leg Extensions: 3x12
  • Calf Raises: 3x15
  • Lunges: 3x10/leg
  • Glute Bridges: 3x15
  • Cardio: 20 min bike

Day 3: Full Body + Cardio

  • Goblet Squats: 3x12
  • Cable Rows: 3x12
  • Chest Fly: 3x12
  • Face Pulls: 3x15
  • Plank: 3x45sec
  • Russian Twists: 3x20
  • Cardio: 30 min elliptical

⚙️ Progressive Overload

Increase weight by 5-10% every 2 weeks while maintaining proper form. This builds strength and burns more calories!

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Home Workouts
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Outdoor Workouts
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Track Progress