Week 1:
- Day 1: 30 minutes of cardio (running, cycling, or swimming)
- Day 2: 20 minutes of strength training (push-ups, squats, lunges, and planks)
- Day 3: 30 minutes of cardio (running, cycling, or swimming)
- Day 4: 20 minutes of strength training (bicep curls, tricep extensions, shoulder presses, and deadlifts)
- Day 5: 30 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
Week 2:
- Day 1: 30 minutes of cardio (running, cycling, or swimming)
- Day 2: 20 minutes of strength training (bench presses, pull-ups, leg presses, and crunches)
- Day 3: 30 minutes of cardio (running, cycling, or swimming)
- Day 4: 20 minutes of strength training (dumbbell flys, lateral raises, calf raises, and reverse crunches)
- Day 5: 30 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
Week 3:
- Day 1: 45 minutes of cardio (running, cycling, or swimming)
- Day 2: 30 minutes of strength training (incline bench presses, lat pulldowns, leg curls, and oblique twists)
- Day 3: 45 minutes of cardio (running, cycling, or swimming)
- Day 4: 30 minutes of strength training (barbell squats, chin-ups, calf raises, and Russian twists)
- Day 5: 45 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
Week 4:
- Day 1: 45 minutes of cardio (running, cycling, or swimming)
- Day 2: 30 minutes of strength training (incline dumbbell presses, cable rows, leg extensions, and hanging leg raises)
- Day 3: 45 minutes of cardio (running, cycling, or swimming)
- Day 4: 30 minutes of strength training (weighted lunges, dumbbell rows, standing calf raises, and side plank dips)
- Day 5: 45 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
Week 5:
- Day 1: 60 minutes of cardio (running, cycling, or swimming)
- Day 2: 45 minutes of strength training (barbell bench presses, barbell deadlifts, seated cable rows, and hanging knee raises)
- Day 3: 60 minutes of cardio (running, cycling, or swimming)
- Day 4: 45 minutes of strength training (barbell lunges, dumbbell pullovers, leg press calf raises, and side plank rotations)
- Day 5: 60 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
Week 6:
- Day 1: 60 minutes of cardio (running, cycling, or swimming)
- Day 2: 45 minutes of strength training (incline barbell presses, pull-up variations, seated leg curls, and weighted crunches)
- Day 3: 60 minutes of cardio (running, cycling, or swimming)
- Day 4: 45 minutes of strength training (deadlift variations, cable flys, donkey calf raises, and reverse crunches)
- Day 5: 60 minutes of cardio (running, cycling, or swimming)
- Day 6: Rest
- Day 7: Rest
