Gym Workouts (Strength Training – Compound Exercises)

Beginner Workout (Gym)

Goal: Build endurance and motor coordination with fundamental exercises.

1. Back Squat (barbell) – 3×12
2. Flat Bench Press (dumbbells) – 3×10
3. Deadlift (barbell) – 3×12
4. Seated Row (machine) – 3×10
5. Overhead Press (dumbbells) – 3×12
6. Crunches – 3×15

Intermediate Workout (Gym)

Goal: Increase weight and intensify muscle stimulation.

1. Back Squat (barbell) – 4×10
2. Flat Bench Press (barbell) – 4×8
3. Deadlift – 4×10
4. Bent-over Row (barbell) – 4×8
5. Overhead Press (barbell) – 4×10
6. Side Crunches – 3×15 (each side)

Advanced Workout (Gym)

Goal: Maximize intensity with compound exercises and higher loads.

1. Front Squat (barbell) – 4×8
2. Incline Bench Press (dumbbells) – 4×8
3. Sumo Deadlift – 4×8
4. Pull-ups – 4×6-8
5. Military Press (barbell) – 4×8
6. Cable Crunches – 3×12

Additional Notes:

• Rest time between sets should be 30 to 60 seconds for all workouts.
• Weights should match the prescribed repetitions, ensuring the exercise is challenging to increase calorie burn.
• Adjust intensity according to your fitness level and condition.
• Combine workouts with a balanced diet for optimal results!

💪 Transform your body with discipline and consistency!