GYM TRAINING SCHEDULE

Prepared By: [Your Name]

Day	Focus	Activities	Details
Monday	Upper Body Strength	Bench Press, Lat Pulldowns, Dumbbell Shoulder Press, Dips	3 sets x 10-15 reps each
Tuesday	Cardio	Treadmill Running (20 mins), Stationary Bike (15 mins), Cool Down Stretching (10 mins)	Cardio & Stretching
Wednesday	Lower Body Strength	Squats, Deadlifts, Leg Press, Calf Raises	3 sets x 10-20 reps each
Thursday	Core & Flexibility	Plank Variations, Russian Twists, Stretching	3 sets & 15-20 mins of each
Friday	Total Body Circuit	Circuit (Push-ups, Squats, Climbers, Burpees)	3 rounds (rest 1-2 mins)
Saturday	Active Recovery	Light Jogging or Walking, Yoga or Stretching	30 mins jogging & 20 mins yoga

Start light with good form, and adjust as needed. Gradually increase intensity. Regularly up weights/intensity. Prioritize recovery.