Strength Workout Plan Builder

Warm-Up: 5-10 minutes of light cardio to get the heart rate up and increase blood flow to the muscles. Dynamic stretches, such as walking lunges, leg swings, and arm circles to warm up the joints and prepare the body for exercise. Workout Plan: Day 1: Upper Body Bench Press - 3 sets of 8 reps Bent-Over Rows - 3 sets of 8 reps Overhead Press - 3 sets of 8 reps Chin-Ups - 3 sets of max reps Tricep Extensions - 3 sets of 10 reps Bicep Curls - 3 sets of 10 reps Day 2: Lower Body Squats - 3 sets of 8 reps Deadlifts - 3 sets of 8 reps Leg Press - 3 sets of 10 reps Calf Raises - 3 sets of 12 reps Day 3: Rest Day 4: Upper Body Incline Bench Press - 3 sets of 8 reps Pull-Ups - 3 sets of max reps Seated Rows - 3 sets of 8 reps Dumbbell Shoulder Press - 3 sets of 8 reps Dips - 3 sets of max reps Hammer Curls - 3 sets of 10 reps Day 5: Lower Body Front Squats - 3 sets of 8 reps Romanian Deadlifts - 3 sets of 8 reps Leg Extensions - 3 sets of 10 reps Leg Curls - 3 sets of 10 reps Seated Calf Raises - 3 sets of 12 reps Day 6-7: Rest Progressive Overload: To ensure continued progress, the client should aim to increase the weight lifted or the number of reps performed in each exercise as they become stronger.Warm-down: 5-10 minutes of light cardio to lower the heart rate and stretch the muscles. Static stretches, such as hamstring and quad stretches, to help prevent soreness and reduce the risk of injury. Training Methodologies/Techniques: Incorporating supersets, drop sets, or forced reps can help to increase muscle fatigue and stimulate muscle growth. Additionally, incorporating a periodization plan, which alternates between high volume and high-intensity training, can help to prevent plateauing. Finally, the client should focus on proper form and technique throughout each exercise to maximize the effectiveness of each workout and prevent injury.