For Every Body Type
Daily Workout Plans for Ultimate Fitness Center
Welcome to the Ultimate Fitness Center’s Daily Workout Plans! Whether you’re aiming to build muscle, lose weight, or simply stay fit, we have a program for everyone. Our plans are designed to accommodate different fitness goals and body types. Here’s your guide to a week of workouts from Monday to Saturday, with Sunday as a rest day. Let’s dive in!
Monday: Full Body Workout
For Skinny People (Bulking Goals)
*Warm-up*: 10 minutes of light cardio (e.g., jogging or cycling
*Strength Training*: Focus on compound exercises like squats, deadlifts, bench presses, and pull-ups (3 sets of 8-12 reps each).
– *Core Workout*: Planks and Russian twists (3 sets of 20-30 seconds).
– *Cool-down*: Stretching exercises (5 minutes).
For Fat People (Weight Loss Goals)*
– *Warm-up*: 10 minutes of high-intensity interval training (HIIT)
– *Strength Training*: Use lighter weights with more repetitions (3 sets of 12-15 reps). Focus on compound movements.
– *Cardio*: 20-30 minutes of steady-state cardio or HIIT.
– *Cool-down*: Stretching exercises (5 minutes).
Tuesday: Upper Body Workout
For Skinny People (Bulking Goals)
– *Warm-up*: 5-10 minutes of light cardio
– *Strength Training*: Focus on chest, back, shoulders, and arms. Include bench presses, pull-ups, shoulder presses, and bicep curls (3 sets of 8-12 reps each).
– *Core Workout*: Bicycle crunches and leg raises (3 sets of 10-12 reps each).
– *Cool-down*: Stretching exercises (5 minutes).
For Fat People (Weight Loss Goals)
– *Warm-up*: 10 minutes of high-intensity cardio
– *Strength Training*: Lighter weights with more repetitions (3 sets of 12-15 reps). Focus on compound exercises.
– *Cardio*: 20-30 minutes of steady-state cardio or HIIT.
– *Cool-down*: Stretching exercises (5 minutes).
Wednesday: Lower Body Workout
For Skinny People (Bulking Goals)
– *Warm-up*: 10 minutes of light cardio
– *Strength Training*: Focus on squats, lunges, leg presses, and calf raises (3 sets of 8-12 reps each).
– *Core Workout*: Russian twists and flutter kicks (3 sets of 10-12 reps each).
– *Cool-down*: Stretching exercises (5 minutes).
For Fat People (Weight Loss Goals)
*Warm-up*: 10 minutes of high-intensity cardio
– *Strength Training*: Lighter weights with more repetitions (3 sets of 12-15 reps). Focus on leg exercises.
– *Cardio*: 20-30 minutes of steady-state cardio or HIIT.
– *Cool-down*: Stretching exercises (5 minutes)
Thursday: Rest and Recovery
Take a break from intense workouts. You can opt for light activities like walking, yoga, or stretching.
Friday: Full Body Workout
For Skinny People (Bulking Goals)
– *Warm-up*: 10 minutes of light cardio
– *Strength Training*: Focus on compound exercises like squats, deadlifts, bench presses, and pull-ups (3 sets of 8-12 reps each).
– *Core Workout*: Planks and Russian twists (3 sets of 20-30 seconds).
– *Cool-down*: Stretching exercises (5 minutes).
For Fat People (Weight Loss Goals)
– *Warm-up*: 10 minutes of high-intensity interval training (HIIT)
– *Strength Training*: Lighter weights with more repetitions (3 sets of 12-15 reps). Focus on compound exercises.
– *Cardio*: 20-30 minutes of steady-state cardio or HIIT.
– *Cool-down*: Stretching exercises (5 minutes).
Saturday: Cardio and Core Focus
For Skinny People (Bulking Goals)
– *Warm-up*: 10 minutes of light cardio
– *Cardio*: 15-20 minutes of moderate cardio
– *Core Workout*: Bicycle crunches, Russian twists, and flutter kicks (3 sets of 10-12 reps each).
– *Cool-down*: Stretching exercises (5 minutes).
For Fat People (Weight Loss Goals)
– *Warm-up*: 10 minutes of high-intensity cardio
– *Cardio*: 30-40 minutes of steady-state cardio or HIIT.
– *Core Workout*: Planks and side planks (3 sets of 20-30 seconds).
– *Cool-down*: Stretching exercises (5 minutes).
