Home Upper–Lower Body Workout Plan (4-Day)

Monday – Upper Body A

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1. Dumbbell Bench Press (on a bench or the floor)

• Sets: 3
• Reps: 8–12
• How to perform correctly: Lie on your back on a workout bench or the floor, holding a dumbbell in each hand beside your chest. Press the weights up until your arms are almost fully extended, then slowly lower them back to the starting position. Keep your shoulder blades stable and avoid rushing the movement.
• Common mistakes to avoid:
  • Don’t drop the weights quickly; the negative phase is an important part of muscle building.
  • Don’t flare your elbows excessively, as this can place unnecessary stress on the shoulder joint.
  • Don’t use more weight than you can handle with proper form.
• Alternative: Push-up.

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2. One-Arm Dumbbell Row

• Sets: 3
• Reps: 10–12 per side
• How to perform correctly: Support yourself on a stable chair or bench while holding the dumbbell in your other hand. Pull your elbow toward your hip, then slowly lower the weight. Concentrate on using your back muscles rather than swinging with your arm.
• Common mistakes to avoid:
  • Don’t twist your torso to increase the range of motion.
  • Don’t jerk the weight using momentum.
  • Don’t let your shoulder roll forward at the end of the reps.
• Alternative: Resistance band row.

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3. Dumbbell Shoulder Press

• Sets: 3
• Reps: 10–12
• How to perform correctly: Hold the dumbbells at shoulder height, then press them straight up. Avoid fully locking out your elbows at the top, then lower the weights back down in a controlled manner. Keep your core tight throughout the entire exercise.
• Common mistakes to avoid:
  • Don’t excessively arch your lower back.
  • Don’t use your legs to help push the weight up.
  • Don’t lower your elbows too far if it causes discomfort in your shoulder.
• Alternative: Resistance band shoulder press.

4. Dumbbell Lateral Raise

• Sets: 3
• Reps: 12–15
• How to perform correctly: Raise your arms out to the sides to shoulder height with your elbows slightly bent. Perform the movement slowly, focusing on the work of the lateral shoulder. Lower the weights back down with control.
• Common mistakes to avoid:
  • Don’t lift the weights using momentum.
  • Don’t shrug your shoulders up toward your ears.
  • Don’t use too heavy a weight that compromises your technique.
• Alternative: Resistance band lateral raise.

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5. Dumbbell Bicep Curl

• Sets: 3
• Reps: 10–15
• How to perform correctly: Keep your elbows at your sides and move only your forearms. Lift the weights at a controlled pace, then slowly lower them. Squeeze your biceps briefly at the top.
• Common mistakes to avoid:
  • Don’t swing your torso back and forth.
  • Don’t push your elbows forward on each rep.
  • Don’t drop the weights quickly.
• Alternative: Resistance band bicep curl.

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6. Overhead Tricep Extension with Dumbbell

• Sets: 3
• Reps: 10–12
• How to perform correctly: Hold one dumbbell with both hands and raise it overhead. Bend your elbows and lower the weight behind your head. Extend your arms back up with full control.
• Common mistakes to avoid:
  • Don’t move your upper arms forward and backward.
  • Don’t rush the reps.
  • Don’t use too heavy a weight.
• Alternative: Resistance band tricep extension.

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Tuesday – Lower Body A

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1. Goblet Squat

• Sets: 3
• Reps: 10–12
• How to perform correctly: Stand with your feet shoulder-width apart, holding one dumbbell in front of your chest. Push your hips back and lower yourself until you can maintain a straight back stably. Drive through your heels to stand back up.
• Common mistakes to avoid:
  • Don’t let your knees cave inward.
  • Don’t lift your heels off the ground.
  • Don’t lose core tension.
• Alternative: Bodyweight squat.

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2. Romanian Deadlift with Dumbbells

• Sets: 3
• Reps: 10–12
• How to perform correctly: Hold two dumbbells in front of your thighs. Push your hips back while keeping your back straight. When you feel a stretch in your hamstrings, return to a standing position.
• Common mistakes to avoid:
  • Don’t round your back.
  • Don’t squat too deep.
  • Don’t let the weights drift away from your body.
• Alternative: Resistance band Romanian deadlift.

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3. Stationary Lunges

• Sets: 3
• Reps: 10 per side
• How to perform correctly: Step back with one leg, then lower your body in a controlled manner. The front leg should do most of the work. Push yourself back to the starting position.
• Common mistakes to avoid:
  • Don’t let your knee cave inward.
  • Don’t lean excessively forward.
  • Don’t use too long a step.
• Alternative: Sit-to-stand from a chair.

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4. Glute Bridge

• Sets: 3
• Reps: 12–15
• How to perform correctly: Lie on your back with your feet on the ground. Lift your hips while squeezing your glutes. Hold briefly at the top, then slowly lower back down.
• Common mistakes to avoid:
  • Don’t arch your lower back.
  • Don’t let your knees cave inward.
  • Don’t use momentum.
• Alternative: Single-leg glute bridge.

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5. Standing Calf Raise

• Sets: 3
• Reps: 15–20
• How to perform correctly: Stand upright, then rise onto your toes as high as possible. Hold the top position briefly, then slowly lower your heels back down.
• Common mistakes to avoid:
  • Don’t bounce at a fast tempo.
  • Don’t perform partial reps.
  • Don’t turn your ankles outward.
• Alternative: Single-leg calf raise.

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Wednesday – Active Recovery

• 20–30 minutes of walking
• Full-body mobility
• Light stretching
• Plenty of fluid intake

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Thursday – Upper Body B

The second upper-body workout targets the same muscle groups but from slightly different angles.

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1. Incline Push-Up

• Sets: 3
• Reps: 10–15
• How to perform correctly: Support yourself on a stable bench or table, keeping your body in a straight line. Lower your chest in a controlled manner, then press yourself back to the starting position. Keep your core tight throughout to maintain stability.
• Common mistakes to avoid:
  • Don’t let your hips sag during the movement.
  • Don’t shorten your range of motion just to get more reps.
  • Don’t push your head forward, as this can place unnecessary strain on your neck.
• Alternative: Standard push-up or dumbbell bench press.

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2. Bent-Over Dumbbell Row

• Sets: 3
• Reps: 10–12
• How to perform correctly: Lean your torso forward, keeping your back straight and your knees slightly bent. Pull the dumbbells toward your hips, then slowly lower them under full control. Focus on squeezing your shoulder blades together during the movement.
• Common mistakes to avoid:
  • Don’t round your back.
  • Don’t swing the weights up using your torso.
  • Don’t pull your elbows too high.
• Alternative: Resistance band row.

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3. Arnold Press with Dumbbells

• Sets: 3
• Reps: 10–12
• How to perform correctly: Start with your palms facing you. As you press the weights up, gradually rotate your palms outward, and nearly fully extend your arms at the top. Slowly return to the starting position.
• Common mistakes to avoid:
  • Don’t perform the shoulder rotation too quickly.
  • Don’t arch your lower back during heavier reps.
  • Don’t use too heavy a weight.
• Alternative: Standard dumbbell shoulder press.

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4. Bent-Over Rear Delt Raise

• Sets: 3
• Reps: 12–15
• How to perform correctly: Lean your torso forward, then raise your arms out to the sides with your elbows slightly bent. Concentrate on initiating the movement from the rear part of your shoulders. Lower the weights slowly.
• Common mistakes to avoid:
  • Don’t swing your torso.
  • Don’t shrug your shoulders up.
  • Don’t choose too heavy a weight.
• Alternative: Resistance band rear delt pull.

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5. Hammer Curl

• Sets: 3
• Reps: 10–12
• How to perform correctly: Keep your palms facing each other and bend your arm, keeping your elbow at your side throughout. Squeeze the muscles briefly at the top, then slowly lower the weight.
• Common mistakes to avoid:
  • Don’t swing your torso.
  • Don’t move your elbow forward.
  • Don’t drop the weights quickly.
• Alternative: Resistance band hammer curl.

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6. Tricep Pushdown with Resistance Band

• Sets: 3
• Reps: 12–15
• How to perform correctly: Anchor the resistance band above head height, then extend your arm downward while keeping your elbow at your side. Squeeze your tricep briefly at the bottom, then slowly return.
• Common mistakes to avoid:
  • Don’t move your upper arm forward and backward.
  • Don’t rely on momentum.
  • Don’t let your tricep completely relax between reps.
• Alternative: Overhead tricep extension with dumbbell.

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Friday – Lower Body B

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1. Bulgarian Split Squat

• Sets: 3
• Reps: 8–10 per side
• How to perform correctly: Place your back foot on a stable chair or bench. Slowly lower yourself using your front leg, then drive through your heel to push yourself back up. Keep your torso upright and control the movement throughout.
• Common mistakes to avoid:
  • Don’t let your front knee cave inward.
  • Don’t use too high a support if it makes you unstable.
  • Don’t rush the reps.
• Alternative: Stationary lunges.

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2. Romanian Deadlift with Dumbbells

• Sets: 3
• Reps: 10–12
• How to perform correctly: Hold the dumbbells in front of your thighs, then hinge forward from your hips with a straight back. Feel the stretch in your hamstrings, then use your glutes to return to a standing position.
• Common mistakes to avoid:
  • Don’t round your back.
  • Don’t bend your knees too much.
  • Don’t let the dumbbells drift away from your body.
• Alternative: Resistance band Romanian deadlift.

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3. Step-Up onto a Stable Chair or Bench

• Sets: 3
• Reps: 10 per side
• How to perform correctly: Step up onto a stable surface with one leg, then drive yourself all the way up. Slowly lower yourself back down and repeat with the other side. Aim to maintain your balance throughout the movement.
• Common mistakes to avoid:
  • Don’t push off too forcefully with your back leg.
  • Don’t rush the movement.
  • Don’t use an unstable surface.
• Alternative: Stationary lunges.

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4. Banded Glute Bridge

• Sets: 3
• Reps: 15
• How to perform correctly: Place a mini resistance band above your knees, then perform a glute bridge using the technique you learned earlier. The band keeps your glutes and hip muscles actively engaged throughout.
• Common mistakes to avoid:
  • Don’t let your knees cave inward.
  • Don’t arch your lower back.
  • Don’t perform the exercise at too fast a tempo.
• Alternative: Standard glute bridge.

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5. Single-Leg Calf Raise

• Sets: 3
• Reps: 12–15 per side
• How to perform correctly: Support yourself on a stable surface, then rise onto your toes on one leg. Hold the top position briefly, then slowly lower yourself back down.
• Common mistakes to avoid:
  • Don’t bounce between reps.
  • Don’t turn your ankle outward.
  • Don’t rush the movements.
• Alternative: Two-legged calf raise.

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Saturday – Active Recovery

• 20–40 minutes of light walking
• Mobility exercises
• Light stretching

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Sunday – Full Rest Day

No scheduled training.

On this day, the body recovers and adapts to the training load received during the week. Adequate sleep, fluid intake, and protein consumption are just as important for progress as the training itself.

Monday – Upper Body A

‍

1. Dumbbell Bench Press (on a bench or the floor)

• Sets: 4
• Reps: 8–12
• How to perform correctly: Lie on your back on a stable surface, holding the dumbbells beside your chest. Press them up in a smooth motion, then lower them back to the starting position with control. Keep your shoulder blades pulled back throughout to provide a stable base.
• Common mistakes to avoid:
  • Don’t drop the weights during the negative phase.
  • Don’t flare your elbows excessively out to the sides.
  • Don’t lose the stable position of your shoulders by the end of the set.
• Alternative: Push-up.

‍

2. One-Arm Dumbbell Row

• Sets: 4
• Reps: 10–12 per side
• How to perform correctly: Support yourself stably, then pull the dumbbell toward your hip. Keep your elbow close to your body throughout, consciously pulling your shoulder blade back. Lower the weight slowly.
• Common mistakes to avoid:
  • Don’t twist your torso.
  • Don’t use momentum.
  • Don’t let your shoulder roll forward at the end of each rep.
• Alternative: Resistance band row.

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3. Dumbbell Shoulder Press

• Sets: 4
• Reps: 10–12
• How to perform correctly: Press the dumbbells straight up overhead. Keep your core tight while performing the reps at a steady pace. Slowly lower the weights back to shoulder height.
• Common mistakes to avoid:
  • Don’t excessively arch your back.
  • Don’t use momentum from your legs.
  • Don’t rush the movement.
• Alternative: Resistance band shoulder press.

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4. Dumbbell Lateral Raise

• Sets: 3
• Reps: 15
• How to perform correctly: Raise your arms out to the sides to shoulder height at a slow tempo. Hold briefly at the top, then lower the weights with control. Keep your shoulders down.
• Common mistakes to avoid:
  • Don’t swing the weights up.
  • Don’t use too heavy a load.
  • Don’t shrug your shoulders.
• Alternative: Resistance band lateral raise.

‍

5. Dumbbell Bicep Curl

• Sets: 3
• Reps: 12–15
• How to perform correctly: Keep your elbows at your sides throughout. Lift the weights at a controlled pace, then lower them slowly. Squeeze your biceps briefly at the top.
• Common mistakes to avoid:
  • Don’t swing your torso.
  • Don’t move your elbows forward.
  • Don’t drop the weights quickly.
• Alternative: Resistance band bicep curl.

‍

6. Overhead Tricep Extension with Dumbbell

• Sets: 3
• Reps: 12
• How to perform correctly: Keep your upper arm close to your head, then bend your elbow so the weight goes behind your head. Extend your arm back up with full control.
• Common mistakes to avoid:
  • Don’t move your upper arm.
  • Don’t perform the exercise too fast.
  • Don’t use too heavy a weight.
• Alternative: Resistance band tricep extension.

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Tuesday – Lower Body A

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1. Goblet Squat

• Sets: 4
• Reps: 10–12
• How to perform correctly: The technique and common mistakes are the same as in Week 1. Aim for greater control and, if needed, use a slightly heavier weight.
• Alternative: Bodyweight squat.

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2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 10–12
• How to perform correctly: The execution is the same as in Week 1. Perform the negative phase more slowly, over approximately 2–3 seconds.
• Alternative: Resistance band Romanian deadlift.

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3. Stationary Lunges

• Sets: 3
• Reps: 12 per side
• How to perform correctly: Stay stable and aim for consistent reps. Use a slightly heavier weight if needed.
• Alternative: Sit-to-stand from a chair.

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4. Glute Bridge

• Sets: 4
• Reps: 15
• How to perform correctly: Hold a 2-second squeeze at the top of each rep.
• Alternative: Single-leg glute bridge.

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5. Standing Calf Raise

• Sets: 4
• Reps: 15–20
• How to perform correctly: Hold a brief pause at the top of each rep for better muscle activation.
• Alternative: Single-leg calf raise.

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Wednesday – Active Recovery

• 25–35 minutes of walking
• Mobility exercises
• Light stretching

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Thursday – Upper Body B

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1. Incline Push-Up

• Sets: 4
• Reps: 10–15
• How to perform correctly: Work through a full range of motion and aim for every rep to be equally controlled.
• Alternative: Standard push-up or dumbbell bench press.

‍

2. Bent-Over Dumbbell Row

• Sets: 4
• Reps: 10–12
• How to perform correctly: Lower the weights slowly and squeeze your shoulder blades together at the end of each rep.
• Alternative: Resistance band row.

‍

3. Arnold Press with Dumbbells

• Sets: 3
• Reps: 10–12
• How to perform correctly: Perform the shoulder rotation in a controlled manner; don’t rush the movement.
• Alternative: Standard dumbbell shoulder press.

‍

4. Bent-Over Rear Delt Raise

• Sets: 3
• Reps: 15
• How to perform correctly: Hold briefly at the top, then lower the weights slowly.
• Alternative: Resistance band rear delt pull.

‍

5. Hammer Curl

• Sets: 3
• Reps: 12–15
• How to perform correctly: Don’t swing your torso, and try to maintain the same tempo for every rep.
• Alternative: Resistance band hammer curl.

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6. Tricep Pushdown with Resistance Band

• Sets: 3
• Reps: 15
• How to perform correctly: Squeeze briefly at the bottom of the movement, then slowly release the band back.
• Alternative: Overhead tricep extension with dumbbell.

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Friday – Lower Body B

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1. Bulgarian Split Squat

• Sets: 4
• Reps: 10 per side
• How to perform correctly: If your technique feels stable, you can use a slightly heavier dumbbell.
• Alternative: Stationary lunges.

‍

2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 10–12
• How to perform correctly: The negative phase should be slow and controlled.
• Alternative: Resistance band Romanian deadlift.

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3. Step-Up onto a Stable Chair or Bench

• Sets: 3
• Reps: 12 per side
• How to perform correctly: Fully extend your hip at the top position before stepping back down.
• Alternative: Stationary lunges.

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4. Banded Glute Bridge

• Sets: 4
• Reps: 15
• How to perform correctly: Keep your knees pressed slightly outward against the band’s resistance throughout.
• Alternative: Standard glute bridge.

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5. Single-Leg Calf Raise

• Sets: 4
• Reps: 15 per side
• How to perform correctly: Lower yourself slowly at the end of each rep so the calf works continuously.
• Alternative: Two-legged calf raise.

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Saturday – Active Recovery

• 25–40 minutes of walking
• Full-body mobility
• Light stretching

‍

‍

Sunday – Full Rest Day

No scheduled training.

Monday – Upper Body A

‍

1. Dumbbell Bench Press (on a bench or the floor)

• Sets: 4
• Reps: 10–12
• How to perform correctly: Lie on a stable surface, pull your shoulder blades back, and hold a dumbbell in each hand beside your chest. Press the weights up in a smooth motion, then lower them back over 2–3 seconds. The full range of motion should remain controlled throughout.
• Common mistakes to avoid:
  • Don't bounce the weights up from the bottom.
  • Don't lose the stable position of your shoulders.
  • Don't rush the negative phase.
• Alternative: Push-up.

‍

2. One-Arm Dumbbell Row

• Sets: 4
• Reps: 12 per side
• How to perform correctly: Pull your elbow toward your hip while keeping your torso stable. Squeeze your shoulder blades together for a moment at the top, then slowly lower the weight.
• Common mistakes to avoid:
  • Don't twist your torso.
  • Don't use momentum.
  • Don't let your shoulder roll forward.
• Alternative: Resistance band row.

‍

3. Dumbbell Shoulder Press

• Sets: 4
• Reps: 10–12
• How to perform correctly: Press the weights up at a controlled pace while keeping your core tight throughout. Avoid fully locking out your elbows at the top, then slowly return.
• Common mistakes to avoid:
  • Don't arch your lower back.
  • Don't use your legs to assist.
  • Don't lose control of the movement.
• Alternative: Resistance band shoulder press.

‍

4. Dumbbell Lateral Raise

• Sets: 4
• Reps: 12–15
• How to perform correctly: Slowly raise your arms to shoulder height, then hold briefly at the top. Lower the weights with control.
• Common mistakes to avoid:
  • Don't swing the weights up.
  • Don't shrug your shoulders.
  • Don't use too heavy a load.
• Alternative: Resistance band lateral raise.

‍

5. Dumbbell Bicep Curl

• Sets: 4
• Reps: 12
• How to perform correctly: Keep your elbow at your side while lifting and lowering the weight at a controlled pace. Squeeze your biceps briefly at the top.
• Common mistakes to avoid:
  • Don't swing your body.
  • Don't move your elbow forward.
  • Don't drop the weights quickly.
• Alternative: Resistance band bicep curl.

‍

6. Overhead Tricep Extension with Dumbbell

• Sets: 4
• Reps: 10–12
• How to perform correctly: Keep your elbows close to your head, then lower the weight behind your head. Extend your arm at a controlled tempo.
• Common mistakes to avoid:
  • Don't move your upper arm.
  • Don't rush.
  • Don't use too heavy a weight.
• Alternative: Resistance band tricep extension.

‍

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Tuesday – Lower Body A

‍

1. Goblet Squat

• Sets: 4
• Reps: 12–15
• How to perform correctly: The technique and common mistakes remain the same. Focus on controlled execution and using a slightly heavier weight if your form allows.

‍

2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 12
• How to perform correctly: The negative phase should last 3 seconds.

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3. Stationary Lunges

• Sets: 4
• Reps: 12 per side

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4. Glute Bridge

• Sets: 4
• Reps: 15–18
• How to perform correctly: Hold a 2-second squeeze at the top.

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5. Standing Calf Raise

• Sets: 4
• Reps: 18–20

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Wednesday – Active Recovery

• 30–40 minutes of walking
• Full-body mobility
• Light stretching
• 5–10 minutes of foam rolling, if available

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Thursday – Upper Body B

‍

1. Incline Push-Up

• Sets: 4
• Reps: 12–15
• How to perform correctly: The technique and common mistakes remain the same. Aim for a full range of motion and consistent control.

‍

2. Bent-Over Dumbbell Row

• Sets: 4
• Reps: 12

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3. Arnold Press with Dumbbells

• Sets: 4
• Reps: 10–12

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4. Bent-Over Rear Delt Raise

• Sets: 4
• Reps: 15

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5. Hammer Curl

• Sets: 4
• Reps: 12

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6. Tricep Pushdown with Resistance Band

• Sets: 4
• Reps: 15
• How to perform correctly: Squeeze for 1–2 seconds at the bottom of the movement.

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Friday – Lower Body B

‍

1. Bulgarian Split Squat

• Sets: 4
• Reps: 12 per side

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2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 12

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3. Step-Up onto a Stable Chair or Bench

• Sets: 4
• Reps: 12 per side

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4. Banded Glute Bridge

• Sets: 4
• Reps: 15–18

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5. Single-Leg Calf Raise

• Sets: 4
• Reps: 15–18 per side

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Saturday – Active Recovery

Recommended:

• 30–45 minutes of walking
• Mobility exercises
• Light stretching

If you still feel muscle soreness, avoid intense exercise on this day. Recovery is just as important for muscle building as the training itself.

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Sunday – Full Rest Day

No scheduled training.

Use this day for proper recovery. Pay attention to your protein intake, fluid consumption, and adequate sleep so you arrive rested for the next week.

Monday – Upper Body A

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1. Dumbbell Bench Press (on a bench or the floor)

• Sets: 4
• Reps: 12
• Tempo: 3 seconds down
• How to perform correctly: Lie on a stable surface, pull your shoulder blades back, and hold a dumbbell in each hand beside your chest. Press the weights up in a smooth motion, then lower them back under control over three seconds. Keep your core tight and your shoulders stable throughout.
• Common mistakes to avoid:
  • Don't drop the weights during the negative phase.
  • Don't flare your elbows excessively.
  • Don't lose the stable position of your shoulder blades by the end of the set.
• Alternative: Push-up.

‍

2. One-Arm Dumbbell Row

• Sets: 4
• Reps: 12–15 per side
• How to perform correctly: Support yourself stably on a bench or chair, then pull the dumbbell toward your hip. Squeeze your shoulder blades together for one second at the top, then slowly lower.
• Common mistakes to avoid:
  • Don't twist your torso.
  • Don't use momentum.
  • Don't let your shoulder roll forward.
• Alternative: Resistance band row.

‍

3. Dumbbell Shoulder Press

• Sets: 4
• Reps: 12
• How to perform correctly: Press the weights up in a vertical path while keeping your torso stable. Avoid locking out your elbows completely at the top, then lower with control.
• Common mistakes to avoid:
  • Don't arch your lower back.
  • Don't use your legs to assist.
  • Don't lose control of the movement.
• Alternative: Resistance band shoulder press.

‍

4. Dumbbell Lateral Raise

• Sets: 4
• Reps: 15
• How to perform correctly: Raise your arms to shoulder height, then hold briefly at the top. Lower the weights slowly so the shoulder muscles work continuously.
• Common mistakes to avoid:
  • Don't swing the weights up.
  • Don't shrug your shoulders.
  • Don't use too heavy a weight.
• Alternative: Resistance band lateral raise.

‍

5. Dumbbell Bicep Curl

• Sets: 4
• Reps: 12–15
• How to perform correctly: Keep your elbow at your side throughout. Lift the weight at a steady pace, squeeze your biceps at the top, then lower slowly.
• Common mistakes to avoid:
  • Don't swing your torso.
  • Don't move your elbows forward.
  • Don't drop the weights.
• Alternative: Resistance band bicep curl.

‍

6. Overhead Tricep Extension with Dumbbell

• Sets: 4
• Reps: 12
• How to perform correctly: Keep your upper arm close to your head, then bend your elbow so the weight goes behind your head. Extend back up at a controlled tempo.
• Common mistakes to avoid:
  • Don't move your upper arm.
  • Don't rush.
  • Don't use too heavy a weight.
• Alternative: Resistance band tricep extension.

‍

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Tuesday – Lower Body A

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1. Goblet Squat

• Sets: 4
• Reps: 12–15
• Tempo: 3 seconds down

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2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 12–15
• How to perform correctly: The negative phase should last 3 seconds, with a brief glute squeeze at the top.

‍

3. Stationary Lunges

• Sets: 4
• Reps: 12–14 per side

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4. Glute Bridge

• Sets: 4
• Reps: 18–20
• How to perform correctly: Hold a 2-second squeeze in the top position on every rep.

‍

5. Standing Calf Raise

• Sets: 4
• Reps: 20
• How to perform correctly: Lower yourself slowly after each rep.

‍

‍

Wednesday – Active Recovery

• 30–45 minutes of walking
• Full-body mobility exercises
• Light stretching
• Foam rolling, if available

‍

‍

Thursday – Upper Body B

‍

1. Incline Push-Up

• Sets: 4
• Reps: 12–15

‍

2. Bent-Over Dumbbell Row

• Sets: 4
• Reps: 12–15

‍

3. Arnold Press with Dumbbells

• Sets: 4
• Reps: 12

‍

4. Bent-Over Rear Delt Raise

• Sets: 4
• Reps: 15
• How to perform correctly: Hold briefly at the top.

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5. Hammer Curl

• Sets: 4
• Reps: 12–15

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6. Tricep Pushdown with Resistance Band

• Sets: 4
• Reps: 15–18
• How to perform correctly: Squeeze for 1–2 seconds at the bottom of the movement.

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Friday – Lower Body B

‍

1. Bulgarian Split Squat

• Sets: 4
• Reps: 12–14 per side

‍

2. Romanian Deadlift with Dumbbells

• Sets: 4
• Reps: 12–15

‍

3. Step-Up onto a Stable Chair or Bench

• Sets: 4
• Reps: 12–14 per side

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4. Banded Glute Bridge

• Sets: 4
• Reps: 18–20

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5. Single-Leg Calf Raise

• Sets: 4
• Reps: 18 per side
• How to perform correctly: Hold a brief squeeze at the top, then lower with control.

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Saturday – Active Recovery

• 30–45 minutes of walking
• Light mobility exercises
• Stretching for the major muscle groups of the upper and lower body

The goal remains to support recovery, not to add new intense stress.

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Sunday – Full Rest Day

No scheduled training.

Get enough rest, pay attention to proper protein intake, fluid consumption, and sufficient sleep. A significant portion of progress happens during recovery.

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Week 04 Summary

By the end of the four-week program, you are performing the same fundamental exercises with greater confidence, better technique, and higher training volume than in the first week. This gradual progression helps build a solid foundation for increasing muscle mass and developing strength.

After completing this program, it's worth starting another 4-week cycle where the primary progress comes from gradually increasing the weight used, maintaining precise technique, and consistent training effort. Slowly build on top of these 4 weeks.