Here is a short guide to help you establish a routine for your fitness journey. I recommend starting all these exercises with light weights for the higher rep counts. For example, if the starting rep is 15 or 25, use light weights, then progress by 1kg or 5kg for the next set since you're doing fewer reps. Continue this progression each time the rep count decreases.

Monday - Leg Day

Kickstart your week with a powerful leg day to build a solid foundation. Strong legs are crucial for overall strength and stability. Here’s how you can conquer your leg day:

• Warm-up/Stretch: Prepare your muscles and joints for the workout ahead.
• Barbell Squats: 15, 12, 10, 8 reps. This fundamental exercise targets your quads, hamstrings, and glutes.
• Leg Press: 25, 20, 15, 10 reps. Enhance your leg strength and endurance.
• Prone Leg Curl: 15, 12, 10, 8 reps. Focuses on the hamstrings.
• Leg Extension: 15, 12, 10, 8 reps. Isolates the quadriceps.
• Calf Raises: 4x25. Build strong calves for better balance and power.
• Abdominal Oblique: 4x25. Strengthen your core to support all movements.
• Cool Down Stretch: Aid recovery and maintain flexibility.

Tuesday - Chest Day

Sculpt a powerful chest and upper body with these chest-focused exercises:

• Warm-up/Stretch: Get your muscles ready for an intense session.
• Incline/Decline Bench Press: 15, 12, 10, 8 reps. Work different parts of your chest.
• Bench Press: 25, 20, 15, 10 reps. A classic for building chest strength.
• Dumbbell Bench Press: 15, 12, 10, 8 reps. Engage stabilizing muscles for balanced growth.
• Chest Flyes: 15, 12, 10, 8 reps. Open up your chest and enhance flexibility.
• Pushups: 4x25. A bodyweight staple for chest and triceps.
• Abdominal V-Ups: 4x25. Target your lower abs for a stronger core.
• Cool Down Stretch: Relieve muscle tension and prevent stiffness.

Wednesday - Back Day

Develop a strong and muscular back to improve posture and upper body strength:

• Warm-up/Stretch: Loosen up and prepare for heavy lifts.
• Low Row: 15, 12, 10, 8 reps. Strengthen your mid-back.
• Lat Pull Down: 25, 20, 15, 10 reps. Focus on your lats for a wider back.
• Dumbbell Row: 15, 12, 10, 8 reps. Improve unilateral strength.
• Rear Delt Flyes: 15, 12, 10, 8 reps. Target the rear delts for shoulder stability.
• Cable Mid Row: 4x25. Engage your entire back.
• Abdominal Sit-ups: 4x25. Strengthen your core to support back movements.
• Cool Down Stretch: Aid recovery and maintain flexibility.

Thursday - Shoulders Day

Broaden your shoulders and enhance upper body aesthetics with these exercises:

• Warm-up/Stretch: Prepare your shoulders for the workout.
• Assisted Pull-ups: 15, 12, 10, 8 reps. Strengthen your lats and upper back.
• Dumbbell Shoulder Shrugs: 25, 20, 15, 10 reps. Target your traps.
• Dumbbell Shoulder Press: 15, 12, 10, 8 reps. Build shoulder strength.
• Machine Press: 15, 12, 10, 8 reps. Focus on shoulder endurance.
• Plate Front Raises: 4x10. Isolate the front deltoids.
• Abdominal TRX Pikes/Mountain Climbers: 4x25. Engage your core with dynamic movements.
• Cool Down Stretch: Maintain flexibility and aid recovery.

Friday - Biceps/Triceps Day

Achieve arm day glory with a focused routine to build biceps and triceps:

• Warm-up/Stretch: Get your arms ready for an intense pump.
• Biceps/Triceps Dumbbell Curls/Dips: 15, 12, 10, 8 reps. Target both muscle groups.
• Biceps/Triceps Cable Curl/Tricep Pressdown: 20, 15, 10 reps. Focus on muscle definition.
• Biceps/Triceps Machine: 15, 12, 10, 8 reps. Enhance strength and endurance.
• Bent Bar Curls: 15, 12, 10, 8 reps. Isolate your biceps.
• Pushups: 4x25. Engage your chest, shoulders, and triceps.
• Abdominal Toe Touches: 4x25. Strengthen your core.
• Cool Down Stretch: Aid recovery and maintain flexibility.

Saturday - Explosive or Recovery Day

Either boost your explosiveness or focus on recovery with these exercises:

• Warm-up on Stair Master: 10 min. Increase heart rate and prepare for action.
• Speed Treadmill HIIT: 5x30 sprints. Improve cardiovascular fitness and explosiveness.
• Box Jumps: 4x10. Enhance leg power and agility.
• Barbell Squat Jumps: 4x25. Build explosive strength.
• Split Lunge Jumps: 4x25. Target your legs and core.
• Bosu Sled Pushes: Down and back x4. Improve overall strength and conditioning.
• Burpees: 4x25. Full-body workout for endurance.
• Pushups: 4x25. Maintain upper body strength.
• Abdominal Planks: 4x45 seconds. Strengthen your core.
• Cool Down Stretch: Aid recovery and maintain flexibility.

Sunday - Rest and Recovery

Take this day to rest and let your body recover. Rest is crucial for muscle growth and overall health.