WORKOUT PROGRAM

Program Overview Frequency: 3 days per week (e.g., Monday, Wednesday, Friday with at least one rest day in between). Focus: Progressive overload (gradually increasing weight or reps over time), compound movements, and core stability to build lean mass and definition. Rest Periods: 60 to 90 seconds between working sets for maximum recovery and focus.

Workout A (Focus: Lower Body Dominant & Push) Goblet Squat (or Barbell Back Squat): 3 sets $\times$ 8–10 reps Dumbbell Romanian Deadlifts (RDLs): 3 sets $\times$ 10–12 reps Dumbbell Overhead Press: 3 sets $\times$ 8–10 reps Lat Pulldown (or Assisted Pull-ups): 3 sets $\times$ 10–12 reps Plank: 3 sets $\times$ 30–45 second hold

Workout B (Focus: Posterior Chain & Pull) Barbell Hip Thrusts (or Dumbbell Hip Thrusts): 3 sets $\times$ 10–12 reps Bulgarian Split Squats (bodyweight or light dumbbells): 3 sets $\times$ 8–10 reps per leg Seated Cable Row (or Single-Arm Dumbbell Row): 3 sets $\times$ 10–12 reps Push-ups (on knees or standard): 3 sets $\times$ as many reps as possible with good form (aim for 8–12) Standing Overhead Dumbbell Tricep Extension: 3 sets $\times$ 10 reps per side

Workout C (Focus: Balanced Full-Body & Core) Trap Bar Deadlift (or Conventional Deadlift): 3 sets $\times$ 6–8 reps Incline Dumbbell Bench Press: 3 sets $\times$ 10–12 reps Walking Lunges (holding light dumbbells): 3 sets $\times$ 10 steps per leg Chest-Supported Row: 3 sets $\times$ 10–12 reps Russian Twists (light weight optional): 3 sets $\times$ 15 reps per side