Gym
4-day homegym dumbbell program.
Upper A
- Dumbbell Bench Press4×10–15 10 kg
- One-Arm Dumbbell Row4×12/side 10 kg
- Seated Shoulder Press3×10–12 10 kg
- Weighted Plank3×45–60s
Lower A
Warmup 5 min: bodyweight squats, hip hinges, lunges
- Bulgarian Split Squat4×10–12/side 10 kg
- Romanian Deadlift4×12–15 10 kg
- Step-Ups3×12/side 10 kg
- Calf Raises4×15–20
Upper Hypertrophy
~35–40 minutes
- Incline Bench Press4×10–15 10 kg
- Chest-Supported Row4×12 10 kg
- Lateral Raises3×12–15 5 kg
- Hammer Curls3×10–12 10 kg
- Triceps Extensions3×12–15 10 kg
Lower + Conditioning
~40 minutes
- Goblet Squat4×15 10 kg
- Single-Leg RDL3×12/side 10 kg
- Hip Thrust4×15 10 kg
- 8-Minute Finisher5×1 10 kg