10 days workout plan

10-Day Muscle-Building Home Workout Plan
Day 1: Full Body
1. Bodyweight Squats – 3 sets of 12-15 reps

2. Push-ups – 3 sets of 10-12 reps (Incline or Kneeling if needed)
3. Glute Bridges – 3 sets of 12-15 reps
4. Plank with Shoulder Taps – 3 sets of 20 taps
5. Superman Hold – 3 sets of 30 seconds
Cool Down: Full-body stretch (3-5 min)
Day 2: Upper Body (Push Focus)
1. Pike Push-ups – 3 sets of 10-12 reps

2. Dumbbell Chest Press (If available, or Push-ups) – 3 sets of 10-12 reps
3. Tricep Dips (Using a chair or bench) – 3 sets of 10-12 reps
4. Lateral Raises (With Dumbbells or Resistance Bands) – 3 sets of 12-15
reps
5. Plank Hold – 3 sets of 30 seconds
Cool Down: Stretch shoulders, chest, and triceps (3-5 min)
Day 3: Lower Body (Leg Focus)
1. Lunges – 3 sets of 10-12 reps per leg

2. Bulgarian Split Squats (Bodyweight or Dumbbells) – 3 sets of 8-10 reps
per leg
3. Glute Kickbacks – 3 sets of 12 reps per leg
4. Calf Raises – 3 sets of 15-20 reps
5. Wall Sit – 3 sets of 30-45 seconds
Cool Down: Stretch quads, hamstrings, and glutes (3-5 min)
Day 4: Active Rest & Core

Light Activity: Walk or do light cardio for 20-30 minutes
Core Routine:
1. Bicycle Crunches – 3 sets of 15 reps per side

2. Russian Twists – 3 sets of 20 reps (with or without a weight)
3. Leg Raises – 3 sets of 12 reps
4. Mountain Climbers – 3 sets of 20 reps
Cool Down: Stretch lower back and abs (3-5 min)
Day 5: Upper Body (Pull Focus)
1. Bent-over Rows (With Dumbbells or Resistance Bands) – 3 sets of 10-12

reps
2. Reverse Flyes (With Dumbbells or Bands) – 3 sets of 10-12 reps
3. Bicep Curls (With Dumbbells or Bands) – 3 sets of 12 reps
4. Inverted Rows (Using a sturdy table or bar) – 3 sets of 8-10 reps
5. Plank with Leg Lifts – 3 sets of 12 reps per leg
Cool Down: Stretch biceps, shoulders, and back (3-5 min)
Day 6: Lower Body (Glute & Hamstring Focus)
1. Romanian Deadlifts (With Dumbbells or Bands) – 3 sets of 12 reps

2. Step-ups (With or without Dumbbells) – 3 sets of 10 reps per leg
3. Hip Thrusts (With or without weight) – 3 sets of 12-15 reps
4. Sumo Squats (With Dumbbells or Bands) – 3 sets of 12-15 reps
5. Side Lunges – 3 sets of 10-12 reps per side
Cool Down: Stretch glutes, hamstrings, and quads (3-5 min)
Day 7: Active Rest & Core
Light Activity: Walk, bike, or stretch for 20-30 minutes

Core Routine:
1. Plank to Push-up – 3 sets of 8-10 reps
2. V-Ups – 3 sets of 12 reps
3. Side Plank – 2 sets of 30 seconds per side
4. Flutter Kicks – 3 sets of 20 reps
Cool Down: Stretch hip flexors and abs (3-5 min)
Day 8: Full Body Circuit
1. Squat to Press (With Dumbbells or Bands) – 3 sets of 10-12 reps

2. Push-ups – 3 sets of 12-15 reps
3. Glute Bridges – 3 sets of 12-15 reps
4. Bent-over Rows – 3 sets of 10-12 reps
5. Plank – 3 sets of 30 seconds
Cool Down: Full-body stretch (3-5 min)
Day 9: Upper Body (Push Focus)
1. Push-ups (Wide Stance) – 3 sets of 10-12 reps

2. Overhead Dumbbell Press – 3 sets of 10-12 reps
3. Tricep Kickbacks (With Dumbbells or Bands) – 3 sets of 12 reps
4. Lateral Raises – 3 sets of 12 reps
5. Plank with Shoulder Taps – 3 sets of 20 taps
Cool Down: Stretch chest, shoulders, and triceps (3-5 min)
Day 10: Lower Body & Core
1. Bodyweight Squats – 3 sets of 15 reps

2. Lunges – 3 sets of 12 reps per leg
3. Hip Thrusts – 3 sets of 12-15 reps
4. Plank Hold – 3 sets of 30 seconds
5. Russian Twists – 3 sets of 20 reps
Cool Down: Stretch lower body and core (3-5 min)

6-Pack Abs Focused Workout (30 Minutes)
Warm-up (5 minutes)
 Jumping Jacks – 2 minutes

 High Knees – 1 minute
 Arm Circles – 1 minute
 Torso Twists – 1 minute
Main Workout (20-25 minutes)
1. Plank Hold
o Hold a plank position for 1 minute. Make sure your body is straight from
shoulders to heels.
o Rest for 30 seconds.
2. Bicycle Crunches
o Perform 3 sets of 20 reps (each side).
o Rest for 30 seconds between sets.
o This move targets both upper abs and obliques.
3. Leg Raises
o Perform 3 sets of 15 reps.
o Lie on your back, keep your legs straight, and lift them up to 90 degrees, then
lower them slowly.
4. Russian Twists
o Perform 3 sets of 25 reps (each side).
o Sit with knees bent, lean back slightly, and twist your torso from side to side
while holding your hands together.
5. V-ups
o Lie on your back, arms extended overhead, and raise both your legs and upper
body to meet in a "V" shape.
6. Mountain Climbers
o Perform 3 sets of 30 seconds (as fast as you can).
o This move engages your entire core and gets your heart rate up.
7. Plank to Push-Up
o Start in a plank position, lower one arm to the ground at a time to go into a push-
up position, then return to the plank.
Cool Down (5 minutes)

 Child’s Pose – 1 minute
 Cobra Stretch – 1 minute
 Seated Forward Fold – 1 minute
 Standing Side Stretch – 1 minute (30 seconds per side)
 Cat-Cow Stretch – 1 minute

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10-Day Muscle-Building Home Workout Plan

Day 1: Full Body

1. Bodyweight Squats – 3 sets of 12-15 reps

Cool Down: Full-body stretch (3-5 min)

Day 2: Upper Body (Push Focus)

1. Pike Push-ups – 3 sets of 10-12 reps

Cool Down: Stretch shoulders, chest, and triceps (3-5 min)

Day 3: Lower Body (Leg Focus)

1. Lunges – 3 sets of 10-12 reps per leg

Cool Down: Stretch quads, hamstrings, and glutes (3-5 min)

Day 4: Active Rest & Core

1. Bicycle Crunches – 3 sets of 15 reps per side

Cool Down: Stretch lower back and abs (3-5 min)

Day 5: Upper Body (Pull Focus)

1. Bent-over Rows (With Dumbbells or Resistance Bands) – 3 sets of 10-12

Cool Down: Stretch biceps, shoulders, and back (3-5 min)

Day 6: Lower Body (Glute & Hamstring Focus)

1. Romanian Deadlifts (With Dumbbells or Bands) – 3 sets of 12 reps

Cool Down: Stretch glutes, hamstrings, and quads (3-5 min)

Day 7: Active Rest & Core

Light Activity: Walk, bike, or stretch for 20-30 minutes

Cool Down: Stretch hip flexors and abs (3-5 min)

Day 8: Full Body Circuit

1. Squat to Press (With Dumbbells or Bands) – 3 sets of 10-12 reps

Cool Down: Full-body stretch (3-5 min)

Day 9: Upper Body (Push Focus)

1. Push-ups (Wide Stance) – 3 sets of 10-12 reps

Cool Down: Stretch chest, shoulders, and triceps (3-5 min)

Day 10: Lower Body & Core

1. Bodyweight Squats – 3 sets of 15 reps

Cool Down: Stretch lower body and core (3-5 min)

 Jumping Jacks – 2 minutes

Main Workout (20-25 minutes)

Cool Down (5 minutes)

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