Workout Routines

Proven Workout Programs to Reach Your Goals

Ready to transform your fitness? These science-backed workout routines are designed to help you build muscle, burn fat, and boost performance. Pair them with Total Health Plus supplements for maximum results!

🏋️ Muscle Building Program (4 Weeks)

Goal: Build Lean Muscle Mass & Increase Strength

Training Schedule: 4 days per week (Monday, Tuesday, Thursday, Friday)
Duration: 45-60 minutes per session
Recommended Supplements: Pre-workout energy + Post-workout recovery protein

Day 1: Chest & Triceps

Barbell Bench Press - 4 sets x 8-10 reps
Incline Dumbbell Press - 3 sets x 10-12 reps
Cable Flyes - 3 sets x 12-15 reps
Tricep Dips - 3 sets x 10-12 reps
Overhead Tricep Extension - 3 sets x 12-15 reps
Tricep Rope Pushdowns - 3 sets x 15 reps

Day 2: Back & Biceps

Deadlifts - 4 sets x 6-8 reps
Pull-ups or Lat Pulldowns - 4 sets x 8-10 reps
Barbell Rows - 3 sets x 10-12 reps
Seated Cable Rows - 3 sets x 12 reps
Barbell Curls - 3 sets x 10-12 reps
Hammer Curls - 3 sets x 12-15 reps

Day 3: Legs & Glutes

Barbell Squats - 4 sets x 8-10 reps
Romanian Deadlifts - 3 sets x 10-12 reps
Leg Press - 3 sets x 12-15 reps
Walking Lunges - 3 sets x 12 reps per leg
Leg Curls - 3 sets x 12-15 reps
Calf Raises - 4 sets x 15-20 reps

Day 4: Shoulders & Abs

Military Press - 4 sets x 8-10 reps
Lateral Raises - 3 sets x 12-15 reps
Front Raises - 3 sets x 12-15 reps
Rear Delt Flyes - 3 sets x 15 reps
Plank - 3 sets x 60 seconds
Russian Twists - 3 sets x 20 reps
Hanging Leg Raises - 3 sets x 12-15 reps

💪 Supplement Strategy: Take pre-workout 30 minutes before training for explosive energy. Immediately after your workout, consume recovery protein to maximize muscle growth and reduce soreness.

🔥 Fat Loss & Energy Boost (6 Weeks)

Goal: Burn Fat, Increase Metabolism & Boost Energy

Training Schedule: 5 days per week
Duration: 30-45 minutes per session
Recommended Supplements: Pre-workout energy for maximum calorie burn

Monday: HIIT Cardio

Warm-up: 5 minutes light jog
Sprint intervals: 30 seconds all-out, 90 seconds recovery (repeat 10 times)
Cool-down: 5 minutes walking

Tuesday: Full Body Circuit

Complete 4 rounds with minimal rest:

Burpees - 15 reps
Kettlebell Swings - 20 reps
Mountain Climbers - 30 reps
Jump Squats - 15 reps
Push-ups - 15 reps
Rest 2 minutes between rounds

Wednesday: Active Recovery

30-minute brisk walk or light yoga
Stretching and mobility work

Thursday: Strength & Cardio Combo

Goblet Squats - 3 sets x 15 reps
1-minute jump rope
Dumbbell Rows - 3 sets x 12 reps per arm
1-minute high knees
Dumbbell Chest Press - 3 sets x 15 reps
1-minute jumping jacks
Repeat circuit 3 times

Friday: Tabata Training

8 rounds of 20 seconds work, 10 seconds rest for each exercise:

Exercise 1: Squat Jumps
Exercise 2: Push-ups
Exercise 3: Bicycle Crunches
Exercise 4: Burpees

⚡ Supplement Strategy: Take pre-workout energy 20-30 minutes before each session to maximize fat burning, boost metabolism, and power through intense cardio intervals.

💪 Strength & Power Training (8 Weeks)

Goal: Maximize Strength & Explosive Power

Training Schedule: 3 days per week (Monday, Wednesday, Friday)
Duration: 60-75 minutes per session
Recommended Supplements: Pre-workout energy + Post-workout recovery

Day 1: Lower Body Power

Back Squats - 5 sets x 5 reps (heavy)
Box Jumps - 4 sets x 8 reps
Front Squats - 4 sets x 6 reps
Bulgarian Split Squats - 3 sets x 8 reps per leg
Sled Pushes - 4 sets x 30 meters

Day 2: Upper Body Power

Bench Press - 5 sets x 5 reps (heavy)
Explosive Push-ups - 4 sets x 10 reps
Overhead Press - 4 sets x 6 reps
Weighted Pull-ups - 4 sets x 6-8 reps
Medicine Ball Slams - 3 sets x 12 reps

Day 3: Full Body Strength

Deadlifts - 5 sets x 5 reps (heavy)
Power Cleans - 4 sets x 5 reps
Barbell Rows - 4 sets x 6 reps
Farmer's Walks - 4 sets x 40 meters
Weighted Planks - 3 sets x 45 seconds

🚀 Supplement Strategy: Pre-workout energy provides the explosive power needed for heavy lifts. Post-workout recovery helps repair muscle tissue and supports strength gains with fast-acting protein.

🌟 Beginner's Full Body Routine (4 Weeks)

Goal: Build Foundation, Learn Proper Form & Gain Confidence

Training Schedule: 3 days per week (Monday, Wednesday, Friday)
Duration: 30-40 minutes per session
Recommended Supplements: Pre-workout energy for motivation + Post-workout recovery

Full Body Workout (All 3 Days)

Bodyweight Squats - 3 sets x 12-15 reps
Push-ups (modified if needed) - 3 sets x 8-12 reps
Dumbbell Rows - 3 sets x 10-12 reps per arm
Lunges - 3 sets x 10 reps per leg
Dumbbell Shoulder Press - 3 sets x 10-12 reps
Plank - 3 sets x 30-45 seconds
Glute Bridges - 3 sets x 15 reps

Week 1-2: Focus on learning proper form with lighter weights
Week 3-4: Gradually increase weight while maintaining good form

✨ Supplement Strategy: Pre-workout energy helps you stay motivated and energized as you build your fitness foundation. Post-workout recovery supports muscle adaptation and reduces beginner soreness.

📋 General Training Tips

Warm-up: Always spend 5-10 minutes warming up with light cardio and dynamic stretching
Progressive Overload: Gradually increase weight, reps, or intensity each week
Rest: Take 60-90 seconds rest between sets for muscle building, 30-45 seconds for fat loss
Form First: Perfect your technique before adding heavy weight
Track Progress: Keep a workout journal to monitor improvements
Recovery Days: Rest is when muscles grow - don't skip recovery days
Hydration: Drink water before, during, and after workouts

🛒 Fuel Your Workouts with Total Health Plus

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Need Help Choosing a Routine?

Not sure which program is right for you? Check out our FAQ page or contact us at support@totalhealthplus.net for personalized recommendations!