Resistance and Cardio Phase 1

This plan uses a 3-day resistance training split and three cardio days (one HIIT, two LISS), allowing for one dedicated rest day.

Goal: Master proper form, build consistency, and establish your starting weights.

Progression: Focus on adding reps with the same weight. Once you can comfortably complete all sets at the upper end of the rep range, increase the weight slightly (e.g., 2.5-5 lbs) the following week and work your way up in reps again.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Dumbbell)

Bicep Curl (Dumbbell)

Plank

Romanian Deadlift (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Tricep Pushdown (Cable)

Abs Crunch (Bodyweight)

Sprint

Light Jog

Goblet Squat

Bench Press (Dumbbell)

Seated Row (Cable)

Pullover (Dumbbell)

Lateral Raise (Dumbbell)

Calf Raise (Bodyweight)

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