Workout Plan Builder

Here is a customized workout plan for a 4-week period that is designed to help you gain muscle while taking into account your current fitness level, available equipment, time commitment, and preference for full-body workouts: Week 1: Day 1: Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) Push-ups: 3 sets of 10 reps Squats: 3 sets of 10 reps Lunges: 3 sets of 10 reps (per leg) Plank: 3 sets of 30-second holds Cool-down: 5-10 minutes of light stretching Day 2: Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) Pull-ups: 3 sets of 10 reps (or use a resistance band if pull-ups are not yet possible) Leg raises: 3 sets of 10 reps Mountain climbers: 3 sets of 10 reps (per leg) Russian twists: 3 sets of 10 reps Cool-down: 5-10 minutes of light stretching Day 3: Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.) Dips: 3 sets of 10 reps (use a chair or bench if dips are not yet possible) Bridge: 3 sets of 10 reps Fire hydrants: 3 sets of 10 reps (per leg) Superman: 3 sets of 10 reps Cool-down: 5-10 minutes of light stretching Week 2-4: Increase the number of reps for each exercise by 2-5 each week Add weight (such as a backpack or filled water bottles) to exercises like squats and lunges once you feel comfortable with the movement and reps. Note: Make sure to listen to your body and rest if you feel any pain or discomfort. If you need to, feel free to modify the exercises to better fit your ability level. The goal is to challenge yourself, but not push yourself beyond your limits. I hope this workout plan helps you reach your fitness goals of gaining muscle! Remember to stay consistent, hydrated, and well-nourished for best results.