Welcome to your 4-week workout routine! This program will guide you through a series of exercises that should be repeated each week for 4 weeks and is designed to gradually build strength, flexibility, and endurance. To ensure progress, gradually increase the weights you lift over time while maintaining good form. Remember to warm up for 10-15 minutes before each workout to prepare your body and prevent injuries.

Day 1: Foundational Strength & Mobility

Exercise	Sets	Reps	Rest
Goblet Squats (10 lbs)	3	12	60s
Assisted Push-ups	3	10	60s
Glute Bridges	3	15	60s
Plank	3	30s	60s
Walking Lunges	2	16 (8 each leg)	60s
Stretching	-	10 minutes	-

Day 2: Rest and Recovery

Take this day to rest and do some light activities like walking or yoga to promote recovery.

Day 3: Endurance & Core Strength

Exercise	Sets	Reps	Rest
30 min brisk walk or light jog	-	-	-
Deadbugs	3	10 each side	60s
Seated Leg Press (20 lbs)	3	15	60s
Seated Cable Row (15 lbs)	3	12	60s
Bicycle Crunches	3	20 (10 each side)	60s
Stretching	-	10 minutes	-

Day 4: Rest and Recovery

Again, take this day to rest and do some light activities like walking or yoga to promote recovery.

Day 5: Grip Strength & Functional Movement

Exercise	Sets	Reps	Rest
Farmer's Walk (10 lbs each hand)	3	60s	60s
Assisted Pull-ups	3	8	60s
Step-ups	3	10 each leg	60s
Seated Leg Curl (20 lbs)	3	12	60s
Lat Pulldown (20 lbs)	3	12	60s
Stretching	-	10 minutes	-

Day 6: Rest and Recovery

Take this day to rest and do some light activities like walking or yoga to promote recovery.

Day 7: Full Body & Flexibility

Exercise	Sets	Reps	Rest
Dumbbell Lunges (5 lbs each hand)	3	10 each leg	60s
Dumbbell Bench Press (10 lbs each hand)	3	12	60s
Seated Row (20 lbs)	3	12	60s
Dumbbell Deadlifts (10 lbs each hand)	3	12	60s
Yoga	-	20 minutes	-

Heroic Workouts

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Katara

Aloy

James Bond

Leonidas

Aragorn

Captain America

Lara Croft

Chun Li

Ciri

Mercy

Samus Aran

Tifa Lockhart