This plan is easy and works for
any beginner
.
You can use dumbbells, barbells, bands, or kettlebells
Train 4 days a week
Repeat this plan for 4 weeks.
Try to get a little stronger each week.
Day 1; Do 5 big exercises
Squat
Deadlift
Overhead press
Benroundst-over row
Elbow plank
Keep reps 6–12 and do 5
Warm up in the first 2 rounds.
The last 3 rounds must feel strong.
Hold the plank
60–120 sec
.
DAY 2 Try:
Lunges
Swims or cleans
Push-ups
Pull-ups
Hollow hold
Reps: 6–12, rounds: 5
For hollow hold, keep your core tight for 45–90 sec each round.
Day -3
Same exercises as Day 1.
Use lighter weight and do 12–18 reps
Day -4
Same exercises as Day 2.
Use lighter weight and do 12–18 reps.
Every week, try to:
Lift a bit more weight
Do more reps
Control your movements better