■ Weekly Workout Plan (6 Days) ■
■ Monday – Glutes + Legs + Cardio
- Hip thrusts 4x10-12
- RDLs 3x10
- Bulgarian split squats 3x8 each
- Cable/ankle kickbacks 3x12 each
- Abductions 3x20
- 10–15 min incline walking or cycling
■ Tuesday – Arms + Back + Core
- Bicep curls 3x12
- Tricep extensions 3x12
- Shoulder press 3x10
- Lateral raises 3x12
- Rows 3x12
- Lat pulldowns 3x10
- Core: plank 45 sec, leg raises 12, reverse crunch 15
■ Wednesday – Glutes + Legs (Heavy)
- Barbell hip thrusts 4x8–10
- Squats 3x10
- Walking lunges 2x20
- Step-ups 3x12 each
- Band lateral walks 3x20
■ Thursday – Arms + Back (Tone)
- Pushups 2x10
- Dumbbell rows 3x12
- Face pulls 3x15
- Back extensions 3x12
- Tricep dips 3x12
- Abs: side planks 12 each, toe touches 20
■ Friday – Glutes + Legs + Cardio
- Single-leg hip thrusts 3x12 each
- Leg press 3x12
