Day 1: Upper Body** - **Bench Press** (3 sets of 8-10 reps) - **Bent-over Rows** (3 sets of 8-10 reps) - **Overhead Dumbbell Press** (3 sets of 10-12 reps) - **Pull-ups or Lat Pulldowns** (3 sets of 8-10 reps) - **Bicep Curls** (3 sets of 10-12 reps) - **Tricep Dips** (3 sets of 10-12 reps) - **15-20 minutes of cardio** (treadmill, cycling, etc.) **Day 2: Lower Body** - **Squats** (3 sets of 8-10 reps) - **Deadlifts** (3 sets of 8-10 reps) - **Lunges** (3 sets of 10-12 reps each leg) - **Leg Press** (3 sets of 10-12 reps) - **Calf Raises** (3 sets of 12-15 reps) - **Core exercises** (Plank, Russian twists, etc. for 10-15 minutes) **Day 3: Full Body** - **Clean and Press** (3 sets of 8-10 reps) - **Push-ups** (3 sets to failure) - **Dumbbell Snatch** (3 sets of 8-10 reps each arm) - **Kettlebell Swings** (3 sets of 12-15 reps) - **Mountain Climbers** (3 sets of 30 seconds) - **15-20 minutes of HIIT cardio** (High-Intensity Interval Training)

A bigger deficit is not better too large of a deficit can slow your metabolism it can also increase muscle loss along with making you feel tired and hungry. Protein matters more in a calorie deficit it will control your hunger and improve body composition.

👉 Most people don’t quit workouts because they’re “lazy” — they quit because their program isn’t made for their body and lifestyle. In fact, studies show people are much more consistent when their workouts are personalized instead of using generic plans — even if the workouts are shorter.

Small wins done consistently: - training 3–4 days a week - eating better most of the time - checking in weekly to adjust the plan …will beat extreme programs every single time.