5-Month Workout Plan and Mini Goals

Month 1

Mini Goal
End of Month 1: Lose 2-4 kg, feel stronger and more energetic

Week 1: July 09, 2024 - July 15, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training
 Warm-Up: 5-10 min cardio
 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 2: July 16, 2024 - July 22, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching
Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 3: July 23, 2024 - July 29, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching
Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Week 4: July 30, 2024 - August 05, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching
Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Month 2

Mini Goal
End of Month 2: Lose 4-7 kg, notice improved muscle tone in arms and back

Week 1: August 06, 2024 - August 12, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching
Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 2: August 13, 2024 - August 19, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching
Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Week 3: August 20, 2024 - August 26, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching
Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 4: August 27, 2024 - September 02, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching
Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Month 3

Mini Goal
End of Month 3: Lose 7-10 kg, fit into smaller clothes, improved endurance

Week 1: September 03, 2024 - September 09, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching
Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Week 2: September 10, 2024 - September 16, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching
Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 3: September 17, 2024 - September 23, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching
Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 4: September 24, 2024 - September 30, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Month 4

Mini Goal
End of Month 4: Lose 10-13 kg, significant toning of arms and back, improved overall fitness

Week 1: October 01, 2024 - October 07, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 2: October 08, 2024 - October 14, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training
 Warm-Up: 5-10 min cardio
 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 3: October 15, 2024 - October 21, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery
 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Week 4: October 22, 2024 - October 28, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching
Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Month 5

Mini Goal
End of Month 5: Achieve goal weight of 54 kg, maintain toned body, establish long-term
healthy habits

Week 1: October 29, 2024 - November 04, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching
Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 2: November 05, 2024 - November 11, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching
Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

 Week 3: November 12, 2024 - November 18, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching

Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching
Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Week 4: November 19, 2024 - November 25, 2024

Monday
Full-Body Strength Training

 Warm-Up: 5-10 min cardio

 Squats: 3x12
 Bench Press: 3x12
 Cable Rows: 3x12
 Stability Ball Plank: 3x30-60 sec
 Dumbbell Lunges: 3x12/leg
 Dumbbell Shoulder Press: 3x12
 Cool Down: 5-10 min stretching
Tuesday
Cardio (HIIT)

 Warm-Up: 5-10 min cardio

 HIIT: 30 sec sprint, 1 min walk/jog (repeat 8-10 times)
 Cool Down: 5-10 min stretching

Wednesday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching

Thursday
Lower Body Strength Training

 Warm-Up: 5-10 min cardio

 Deadlifts: 3x12
 Bulgarian Split Squats: 3x12/leg
 Leg Press: 3x12 (Smith Machine)
 Calf Raises: 3x15
 Glute Bridges: 3x15
 Cool Down: 5-10 min stretching

Friday
Cardio (Steady-State)

 Warm-Up: 5-10 min cardio

 Cardio: 30-45 min moderate-intensity (running, cycling, elliptical)
 Cool Down: 5-10 min stretching

Saturday
Upper Body Strength Training

 Warm-Up: 5-10 min cardio

 Bench Press: 3x12
 Lat Pulldowns: 3x12
 Dumbbell Bicep Curls: 3x12
 Tricep Dips: 3x12
 Dumbbell Lateral Raises: 3x12
 Cool Down: 5-10 min stretching

Sunday
Rest or Active Recovery

 Light activity such as walking, yoga, or gentle stretching