Week 1-2: Full Body Training
Day 1:
- Barbell Back Squat - 3 sets of 10 reps
- Dumbbell Bench Press - 3 sets of 10 reps
- Pull-ups - 3 sets of as many reps as possible
- Seated Dumbbell Shoulder Press - 3 sets of 10 reps
- Resistance Band Bicep Curls - 3 sets of 12 reps
Day 2:
- Barbell Deadlift - 3 sets of 10 reps
- Dumbbell Bent-Over Rows - 3 sets of 10 reps
- Push-ups - 3 sets of as many reps as possible
- Dumbbell Lateral Raises - 3 sets of 12 reps
- Resistance Band Tricep Extensions - 3 sets of 12 reps
Day 3:
- Barbell Front Squat - 3 sets of 10 reps
- Dumbbell Incline Bench Press - 3 sets of 10 reps
- Chin-ups - 3 sets of as many reps as possible
- Dumbbell Rear Delt Flys - 3 sets of 12 reps
- Resistance Band Face Pulls - 3 sets of 12 reps
Week 3-4: Upper/Lower Body Split
Day 1 (Upper Body):
- Dumbbell Bench Press - 4 sets of 8 reps
- Pull-ups - 4 sets of as many reps as possible
- Seated Dumbbell Shoulder Press - 4 sets of 8 reps
- Resistance Band Bicep Curls - 4 sets of 10 reps
- Resistance Band Tricep Extensions - 4 sets of 10 reps
Day 2 (Lower Body):
- Barbell Back Squat - 4 sets of 8 reps
- Dumbbell Romanian Deadlifts - 4 sets of 10 reps
- Bulgarian Split Squats - 4 sets of 10 reps each leg
- Resistance Band Glute Bridges - 4 sets of 12 reps
Day 3 (Upper Body):
- Dumbbell Incline Bench Press - 4 sets of 8 reps
- Chin-ups - 4 sets of as many reps as possible
- Dumbbell Lateral Raises - 4 sets of 12 reps
- Resistance Band Face Pulls - 4 sets of 12 reps
- Resistance Band Tricep Kickbacks - 4 sets of 12 reps
Day 4 (Lower Body):
- Barbell Deadlift - 4 sets of 8 reps
- Dumbbell Step-Ups - 4 sets of 10 reps each leg
- Goblet Squats - 4 sets of 12 reps
- Resistance Band Leg Curls - 4 sets of 12 reps
Week 5-6: Push/Pull/Legs Split
Day 1 (Push):
- Barbell Bench Press - 4 sets of 8 reps
- Dumbbell Shoulder Press - 4 sets of 8 reps
- Dumbbell Flys - 4 sets of 12 reps
- Resistance Band Tricep Extensions - 4 sets of 12 reps
Day 2 (Pull):
- Barbell Bent-Over Rows - 4 sets of 8 reps
- Chin-ups - 4 sets of as many reps as possible
- Dumbbell Bicep Curls - 4 sets of 12 reps
- Resistance Band Face Pulls - 4 sets of 12 reps
Day 3 (Legs):
- Barbell Back Squat - 4 sets of 8 reps
- Dumbbell Romanian Deadlifts - 4 sets of 10 reps
- Bulgarian Split Squats - 4 sets of 10 reps each leg
- Resistance Band Glute Bridges - 4 sets of 12 reps
Day 4 (Push):
- Dumbbell Incline Bench Press - 4 sets of 8 reps
- Dumbbell Shoulder Press - 4 sets of 8 reps
- Cable Flys - 4 sets of 12 reps
- Resistance Band Tricep Kickbacks - 4 sets of 12 reps
Day 5 (Pull):
- Pull-ups - 4 sets of as many reps as possible
- Dumbbell Rows - 4 sets of 8 reps
- Hammer Curls - 4 sets of 12 reps
- Resistance Band Face Pulls - 4 sets of 12 reps
Day 6 (Legs):
- Barbell Deadlift - 4 sets of 8 reps
- Dumbbell Step-Ups - 4 sets of 10 reps each leg
- Goblet Squats - 4 sets of 12 reps
- Resistance Band Leg Curls - 4 sets of 12 reps
It's important to gradually increase the weights and volume over time to ensure continued progress and avoid injury. It's also recommended to incorporate rest days into the program to allow for muscle recovery.