I created a beginner-friendly seven-day workout plan for you, so you don’t have to

Photo by Glenn Carstens-Peters on Unsplash

Are you a male in your late twenties (Just like me) looking for a workout plan that accommodates your desk job and allows for adequate rest to prevent injury?

Look no further! I’ve created a comprehensive full-body workout plan that’s perfect for busy professionals like you.

To ensure that you stay active despite your desk job, this workout plan incorporates a variety of exercises that target different muscle groups. Additionally, to avoid burnout and injury, I’ve included two rest days, one on Wednesday and the other on Sunday.

Please note that as an intermittent faster, I fast on Tuesdays, so you may choose to adjust the plan accordingly.

I’m sharing this plan with the hope that it will help you kickstart your fitness journey and achieve your health goals.

Monday: Full-Body Workout

• Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• Barbell squats: 3 sets of 8–10 reps
• Dumbbell bench press: 3 sets of 8–10 reps
• Bent-over barbell rows: 3 sets of 8–10 reps
• Dumbbell shoulder press: 3 sets of 8–10 reps
• Barbell bicep curls: 3 sets of 8–10 reps
• Triceps pushdowns: 3 sets of 8–10 reps
• Cool-down: 5–10 minutes of stretching

Tuesday: Cardio

• Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• HIIT (High-Intensity Interval Training) workout: 20 minutes of alternating between 30 seconds of all-out effort (e.g. sprinting, burpees) and 30 seconds of active rest (e.g. walking, jogging in place)
• Cool-down: 5–10 minutes of stretching
• Read more about HIIT

Wednesday: Rest Day

Thursday: Upper Body Workout

• Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• Barbell bench press: 3 sets of 8–10 reps
• Pull-ups or lat pulldowns: 3 sets of 8–10 reps
• Dumbbell lateral raises: 3 sets of 8–10 reps
• Cable rows: 3 sets of 8–10 reps
• Barbell bicep curls: 3 sets of 8–10 reps
• Triceps pushdowns: 3 sets of 8–10 reps
• Cool-down: 5–10 minutes of stretching

Friday: Lower Body Workout

• Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• Barbell deadlifts: 3 sets of 8–10 reps
• Bulgarian split squats: 3 sets of 8–10 reps per leg
• Leg press: 3 sets of 8–10 reps
• Seated calf raises: 3 sets of 8–10 reps
• Cool-down: 5–10 minutes of stretching

Saturday: Cardio

• Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• Steady-state cardio: 30–60 minutes of moderate-intensity cardio (e.g. cycling, swimming, rowing, running)
• Cool-down: 5–10 minutes of stretching

Sunday: Rest Day

Remember to always warm up before any exercise and to cool down and stretch afterward. Also, adjust the weights and reps to your personal fitness level and goals. Finally, make sure to eat a healthy and balanced diet to support your fitness routine.

Originally published at https://nandan.dev.