Easy Plan (3-4 days/week)
Goal: defined and functional body.
Day 1 - Light Strength
Goblet Squat - 3×12
Push-Ups - 3×10
One-Arm Dumbbell Row - 3×12
Plank - 3×40s
Day 2 - Moderate Cardio
30-40 min light running / cycling
10 min stretching
Day 3 - Calisthenics
Bodyweight Squats - 3×20
Side Plank - 3×30s
Bench Dips - 3×12
Bicycle Crunches - 3×20
Day 4 - 45 min brisk walk
Nutrition:
Maintenance calories + protein 1.6-1.8 g/kg.
Hard Plan (6 days - hybrid athlete style)
Higher volume: strength + intense cardio + mobility/skill.
Days 1, 3, 5 - Heavy Strength
Back Squat - 5×5
Bench Press - 4×6
Row - 4×8
Weighted Abs - 3×15
Days 2, 4 - Intense Cardio
Sprints 10×200 m OR
HIIT 20 min (1 min fast / 1 min slow)
Day 6 - Mobility/Skill
Advanced calisthenics (handstands, L-sit, progressions)
Stretching 20-30 min
Nutrition:
Maintenance calories + protein 1.6-1.8 g/kg.
Plan Summary
Easy: 3-4 days/week • balanced strength & mobility
Hard: 6 days/week • hybrid athlete - strength, cardio & skill
Warm-up: 10 min mobility + activation each session.
Progression: add load or volume gradually; prioritise technique.
Notes:
Mix cardio modalities to reduce monotony.
Include at least one mobility-focused session per week.
Recovery and sleep are essential for performance.