Considering my athletic background and the fact that I don't lift weights regularly, it's crucial for me to
start with a program that focuses on foundational movements and gradually progresses. And since It is
better to start with large muscle groups and move towards smaller muscle groups my program will look
like this:
1. Upper Hips and Legs (6 pts)
Exercise 1: Bodyweight Squats
Weight: Body
Reps: 12-15
Sets: 3
Rest Time: 60-90 seconds
Exercise 2: Lunges
Weight: Body
Reps: 10-12 (each leg)
Sets: 3
Rest Time: 60-90 seconds
2. Back (6 pts)
Exercise 1: Bodyweight Rows (using a bar)
Weight: Body
Reps: 10-12
Sets: 3
Rest Time: 60-90 seconds
Exercise 2: Lat Pulldowns
Weight: 60 lbs
Reps: 8-10
Sets: 3
Rest Time: 60-90 seconds
3. Chest (6 pts)
Exercise 1: Push-ups
Weight: Body
Reps: 15-20
Sets: 3
Rest Time: 60-90 seconds
Exercise 2: Dumbbell Bench Press (light weight)
Weight: 20 lbs (each hand)
Reps: 10-12
Sets: 3
Rest Time: 60-90 seconds
4. Shoulders (6 pts)
Exercise 1: Overhead Dumbbell Press
Weight: 15 lbs (each hand)
Reps: 10-12
Sets: 3
Rest Time: 60-90 seconds
Exercise 2: Front and Lateral Raises
Weight: 10 lbs (each hand)
Reps: 12-15
Sets: 3
Rest Time: 60-90 seconds
5. Arms (6 pts)
Exercise 1: Bicep Curls
Weight: 20 lbs
Reps: 12-15
Sets: 3
Rest Time: 45-60 seconds
Exercise 2: Tricep Dips (using parallel bars)
Weight: Body
Reps: 10-12
Sets: 3
Rest Time: 45-60 seconds
6. Lower Legs (6 pts)
Exercise 1: Calf Raises
Weight: 155 lbs
Reps: 15-20
Sets: 3
Rest Time: 60-90 seconds
Exercise 2: Seated Leg Press
Weight: 175 lbs
Reps: 10-12
Sets: 3
Rest Time: 60-90 seconds
7. Abdominals and Low Back (6 pts)
Exercise 1: Planks
Weight: Body
Duration: 45-60 seconds
Sets: 3
Rest Time: 30-45 seconds
Exercise 2: Bird Dogs
Weight: Body
Reps: 12-15 (each side)
Sets: 3
Rest Time: 30-45 seconds