Strength Training

Day 1: Upper Body & Core

• Push-ups: 3-5+ sets of 5-10+ reps

• Barbell or Dumbbell Bent-over Rows: 3-5 sets of 6-12 reps

• Abs Exercises:

• Planks: 3+ sets of 30-60+ seconds

• Bicycle Crunches: 3-5 sets of 10-15+ reps per side

Day 2: Lower Body & Core

• Dumbbell Squats: 3-4 sets of 8-12 reps

• Romanian Deadlifts: 3-4 sets of 6-10 reps

• Abs Exercises:

• Leg Raises: 3+ sets of 10-15 reps

• Russian Twists: 3+ sets of 15 reps per side

Day 3: Arms & Shoulders

• Arm Curls: 3-5 sets of 6-12 reps

• Triceps Kickbacks: 3-5 sets of 6-12 reps each arm

• Dumbbell Presses: 3 sets of 6-12 reps

Day 4: Active Recovery

• Walking: 30 minutes at a moderate pace

Day 5: Power & Strength

• Power Cleans, Hanging Cleans, or Clean and Jerks: 3-5 sets of 4-7 reps

• Choose one (or two) variant per week to focus on and perfect the technique.

Day 6: Active Recovery

• Walking: 30 minutes at a moderate pace

Day 7: Cardio & Core

• Running: 10-20+ minutes at a moderate pace

• Abs Exercises:

• Crunches & Sit-ups: 3-5 sets of 5-20+ reps

Additional Tips:

• Progression: Gradually increase the weight or reps as you get stronger to ensure continuous improvement.

• Form and Technique: Always prioritize proper form to avoid injuries, especially with complex movements like cleans.

• Rest: Take at least 1-2 minutes of rest between sets for strength exercises. For abs, you might shorten this to 30-45 seconds.

• Option: If more recovery is needed, create a Day 8, or Day 9 for full rest days.