Training Plan: Note: Before starting any new exercise program, it's important to consult with a healthcare professional, especially considering your knee injury and back pain. They can provide specific guidance and ensure the exercises are safe for you. Frequency: 5 days per week (e.g., Monday, Tuesday, Thursday, Friday, Saturday) Warm-up: Begin each workout session with a 10-15 minute warm-up consisting of light cardiovascular exercise such as brisk walking, cycling, or using an elliptical machine. Workout Routine: Day 1: Upper Body Strength Barbell Bench Press: 3 sets of 8-10 repetitions Bent-Over Rows: 3 sets of 8-10 repetitions Overhead Press: 3 sets of 8-10 repetitions Lat Pulldowns: 3 sets of 8-10 repetitions Push-ups: 2 sets of maximum repetitions (or modified push-ups if needed) Bicep Curls: 3 sets of 8-10 repetitions Tricep Dips: 3 sets of 8-10 repetitions Day 2: Lower Body Strength (Glute Emphasis) Squats (with appropriate modifications for your knee): 3 sets of 8-10 repetitions Romanian Deadlifts: 3 sets of 8-10 repetitions Glute Bridges: 3 sets of 10-12 repetitions Leg Press: 3 sets of 8-10 repetitions Walking Lunges: 2 sets of 12-15 steps per leg Seated Calf Raises: 3 sets of 12-15 repetitions Day 3: Cardiovascular Training and Core Choose any form of cardiovascular exercise you enjoy (e.g., running, cycling, swimming, rowing) and perform it for 30-45 minutes at a moderate intensity. Plank: Hold for 30-60 seconds, repeat 3 times Russian Twists: 3 sets of 10-12 repetitions per side Bicycle Crunches: 3 sets of 10-12 repetitions per side Mountain Climbers: 3 sets of 10-12 repetitions per side Day 4: Full Body Circuit Training Perform the following exercises in circuit fashion, moving from one exercise to the next with minimal rest. Complete 3-4 rounds. Dumbbell Squats: 12-15 repetitions Dumbbell Chest Press: 12-15 repetitions Dumbbell Lunges: 12-15 repetitions per leg Bent-Over Rows: 12-15 repetitions Shoulder Press: 12-15 repetitions Plank: Hold for 30-60 seconds Day 5: Active Recovery and Flexibility On this day, focus on active recovery and flexibility exercises to aid in recovery and improve flexibility. You can engage in activities such as yoga, light stretching, or foam rolling to target different muscle groups.