Gym Training Schedule

This Gym Training Schedule is designed to help beginners build strength and improve overall fitness. Follow the outlined exercises and activities each day, adjusting weights and intensity to your comfort level, for effective and balanced workouts.

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Day	Focus	Activities	Sets x Reps
Monday	Upper Body Strength	Bench Press	3 sets x 10 reps
		Lat Pulldowns	3 sets x 12 reps
		Dumbbell Shoulder Press	3 sets x 12 reps
		Tricep Dips	3 sets x 15 reps
Tuesday	Cardiovascular Fitness	Treadmill Running	20 mins (steady pace)
		Stationary Bike	15 mins (intervals)
		Cool Down Stretching	10 mins
Wednesday	Lower Body Strength	Squats	3 sets x 12 reps
		Deadlifts	3 sets x 10 reps
		Leg Press	3 sets x 15 reps
		Calf Raises	3 sets x 20 reps
Thursday	Core and Flexibility	Plank Variations (Front, Side)	3 sets x 30 secs each
		Russian Twists	15-20 mins
		Stretching (Full Body)	3 rounds
Friday	Total Body Circuit	Circuit: Push-ups, Bodyweight Squats, Mountain Climbers, Burpees	3 rounds
		Rest 1-2 mins between rounds
Saturday	Active Recovery	Light Jogging or Walking	30 mins
		Yoga or Stretching	20 mins
Sunday	Rest Day	Rest and Recovery

Notes:

• Sets x Reps: Adjust weights and repetitions based on your fitness level. Start with lighter weights and focus on proper form.

• Intensity: Gradually increase intensity as you progress to challenge your muscles and cardiovascular system.

• Progression: Aim to increase weights or intensity gradually to continue making gains.

• Rest and Recovery: Adequate rest is essential for muscle recovery and overall progress.

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