Exercises for Men

These workouts are designed to build muscle, strength, and endurance. A typical weekly routine could include:

• Push-Ups: 3 sets of 15–20 reps
• Squats: 3 sets of 12 reps
• Bench Press: 4 sets of 8–10 reps
• Deadlifts: 4 sets of 6–8 reps
• Pull-Ups: 3 sets to failure

Exercises for Women

These workouts emphasize toning, flexibility, and overall strength. Suggested weekly routine:

• Planks: 3 sets of 30–60 seconds
• Lunges: 3 sets of 12 reps per leg
• Glute Bridges: 4 sets of 15 reps
• Dumbbell Rows: 3 sets of 12 reps
• Mountain Climbers: 3 sets of 20–30 reps