Two plans.
Zero cost.

• Flat Dumbbell Bench Press4 sets — start at 8 reps, progress to 6 reps with heavier weight
• Incline Dumbbell Press3 × 10 → 4 × 8
• Overhead Dumbbell Press3 × 10
• Cable Lateral Raise3 × 15 → 3 × 12
• Skull Crushers3 × 12 → 3 × 10
• Close-Grip Push-ups2 sets until you cannot do any more reps

• Pull-ups3 sets — add extra weight as you get stronger
• Deadlifts4 × 6 → 4 × 5
• Barbell Row3 × 10 → 4 × 8
• Seated Row (narrow grip)3 × 12
• Barbell Curls3 × 12 → 3 × 10
• Hammer Curls3 × 10 — finish with a drop set

• Smith Machine Back Squats4 × 8 → 5 × 6
• Romanian Deadlift3 × 10 → 4 × 8
• Leg Press3 × 15 → 4 × 12
• Walking Lunges3 sets of 20 total steps
• Superset — Leg Curls + Leg Extensions3 × 15 each
• Seated Calf Raises4 × 15 → 5 × 15

• Incline Barbell Press4 × 8 → 4 × 6
• Pull-ups3 sets to maximum reps
• Shoulder Press3 × 12 → 4 × 10
• Dumbbell Rows3 × 10
• Superset — Barbell Curl + Triceps Pushdown3 × 12 each, back to back

• Front Squats4 × 8 → 5 × 6
• Hip Thrusts3 × 12 → 4 × 10
• Superset — Leg Curls + Leg Extensions3 × 15 each
• Bulgarian Split Squats3 × 10 per leg
• Hanging Leg Raises3 × 15
• Cable Crunches3 × 15
• Plank3 holds for 1 minute each

• Goblet Squat3 × 10–12
• Barbell Romanian Deadlift3 × 10–12
• Dumbbell Reverse Lunges3 × 10 per leg
• Leg Extension superset Leg Curl3 × 12 each

Engage core. Keep your chest proud during squats and hinge at the hips during deadlifts to target glutes rather than your lower back.

• Incline Treadmill Walk20–30 minutes at a steady pace
• Ab Circuit3 rounds — planks 30–45s, dead bugs 10 per side, bicycle crunches

Cardio control. Keep the treadmill pace conversational — you should be able to speak in full sentences without feeling winded.

• Lat Pulldown or Assisted Pull-up3 × 10–12
• Dumbbell Overhead Press3 × 10–12
• Single-Arm Dumbbell Row3 × 10–12
• Incline Dumbbell Bench Press3 × 10–12
• Superset — Biceps Curls and Triceps Kickbacks3 × 12

Posture focus. Squeeze your shoulder blades together at the bottom of pulldowns and rows to strengthen upper back posture.

• Low-Impact Cardio20–30 minutes — treadmill walk, elliptical or outdoor walk
• Ab Circuit3 rounds — bird dogs, side planks 20s per side, hanging knee raises

Recovery. Focus on deep breathing and post-workout lower body stretches — hip flexors and hamstrings — to reduce soreness.

Set a timer for 15 minutes. Perform each movement at the start of each minute for 40 seconds, then rest 20 seconds.

• Minute 1Bodyweight squats
• Minute 2Alternating box step-ups
• Minute 3Low-impact burpees — step back, no jump

Pacing. Prioritise smooth, controlled movement over speed to keep your heart rate up without burning out mid-workout.