I spent the entire day trying my hardest to get a workout plan and here is where I reached

  • Daily (Midday):
    • Quick Activity: 20-30 minutes of cardio (run, walk, or bodyweight exercises) to boost energy.
  • Workout Days (5 Days a Week):
    • Warm-up (5-10 minutes): Dynamic stretches.
    • Strength Training (30-60 minutes): Pair muscle groups (see below). Alternate exercises between sets. Start with 2 sets of 8-10 reps. Work up to 3-5 sets of 12 reps. Then, move to harder exercise variations.
    • Cool-down (5-10 minutes): Light cardio and static stretches.
  • Muscle Pairings (Workout Days):
    • Day 1: Push (Push-ups/Dips/Pike Push-ups/Leg raises)
    • Day 2: Pull (Pull-ups/Rows/Chin-ups/Leg raises)
    • Day 3: Rest/Cardio Day (Run, bike, etc.) + HIIT (10-20 minutes)
    • Day 4: Push (Push-ups/Dips/Pike Push-ups/Leg raises)
    • Day 5: Pull (Pull-ups/Rows/Chin-ups/Leg raises)
    • Day 6: Legs (Squats/Lunges/Calf Raises/Glute Bridges)
    • Day 7: Rest/Cardio Day (Run, bike, etc.) + HIIT (10-20 minutes)
  • Key Points:
    • Progression: Start easy, increase reps, then sets, then exercise difficulty.
    • Form First: Always focus on good form.
    • Listen to Your Body: Rest when needed.
    • Variations: “Variations” means choosing easier or harder versions of each exercise.

getting to this point sucked a lot of energy from me I hopefully it’s good enough, I’ll try it for a week and see how I feel about it