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[rhys64247]

Here's a fun, exciting 4-day workout plan with a mix of strength, cardio, and mobility to get you pumped and moving!

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Weekly Workout Plan (4 Days)​

Day 1: Upper Body Power ​

Goal: Build strength in chest, back, shoulders & arms
Warm-Up (5 min)

• Arm circles × 20
• Push-ups × 10
• Jumping jacks × 30

Workout

• Bench Press / Push-Ups – 4×10
• Dumbbell Shoulder Press – 3×12
• Pull-Ups or Rows – 3×10
• Bicep Curls – 3×15
• Tricep Dips – 3×12

Finisher: 1-min Plank × 2 rounds

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Day 2: Lower Body Blast ​

Goal: Tone legs & glutes, boost endurance
Warm-Up (5 min)

• High knees × 30s
• Air squats × 20
• Hip bridges × 15

Workout

• Barbell Squats / Goblet Squats – 4×10
• Lunges (each leg) – 3×12
• Romanian Deadlifts – 3×10
• Glute Bridges – 3×15
• Calf Raises – 3×20

Finisher: 50 Jump Squats

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Day 3: Core & Cardio Crusher ​

Goal: Burn fat, strengthen your core
Warm-Up (5 min)

• Jump rope × 2 mins
• Side lunges × 10 each side
• Mountain climbers × 30s

Workout (3 rounds)

• 30s Burpees
• 20 Russian Twists
• 15 Leg Raises
• 20 Bicycle Crunches
• 1-min Plank

Finisher: 10 min HIIT

• 20s work / 10s rest x 10
  (Alternate Jump Squats, High Knees, Push-Ups)

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Day 4: Mobility + Active Recovery ​

Goal: Stretch, recover, stay loose
Routine

• Cat-Cow × 10
• Downward Dog to Cobra Flow × 5
• Standing Toe Touch – 1 min
• Hip Flexor Stretch – 1 min each leg
• Shoulder & Chest Opener – 1 min
• Deep Squat Hold – 2 min

Optional Fun:

• Light jog , dance workout , or yoga session

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Tips for Success:​

Stay hydrated

Eat for your goals

Sleep 7–9 hrs

Play your hype playlist

Progress > perfection

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Want a 5-day plan, home/gym version, or goals like weight loss, muscle gain, or athletic performance? Just say the word! Let's crush it together!