Gym Program Schedule

This Gym Program Schedule is designed to help beginners improve overall fitness and strength over a 4-week period. Follow the outlined workouts and progression to achieve your fitness goals effectively and safely.

Week	Days	Focus	Workout Details
Week 1	Monday	Full Body Strength Training	Warm-up: 5-10 min dynamic stretches Squats: 3 sets x 12 reps Push-ups: 3 sets x 10 reps Plank: 3 sets x 30 sec
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill: 20 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Yoga: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 2	Monday	Full Body Strength Training	Warm-up: 5-10 min dynamic stretches Squats: 3 sets x 12 reps Push-ups: 3 sets x 10 reps Plank: 3 sets x 30 sec
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill: 20 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Pilates: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 3	Monday	Upper Body Strength Training	Warm-up: 5-10 min dynamic stretches Bench Press: 3 sets x 10 reps Bicep Curls: 3 sets x 12 reps Plank to Side Plank: 3 sets x 30 sec each side
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Stationary Bike: 25 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Yoga: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 4	Monday	Total Body Circuit Training	Warm-up: 5-10 min dynamic stretches Circuit: 3 rounds of Squats, Push-ups, Rows, Lunges (10-12 reps each) Plank variations: 3 sets x 30 sec each
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill Intervals: 20 min (alternating between moderate and fast pace) Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Pilates: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching

Notes

Warm-up and Cool-down: Always include a warm-up and cool-down session to prepare the body for exercise and aid in recovery.
Progression: Adjust weights and intensity gradually as you progress through the weeks to continue challenging yourself.
Rest and Recovery: Ensure adequate rest between workouts and listen to your body to prevent overtraining.
Flexibility: Regularly incorporate flexibility exercises to improve range of motion and reduce the risk of injury.