A workout plan

Day 1: Upper Body

1. Push-ups: 3 sets of 8-10 reps

2. Dumbbell Bench Press: 3 sets of 8-10 reps
3. Dumbbell Rows: 3 sets of 8-10 reps per arm
4. Dumbbell Shoulder Press: 3 sets of 8-10 reps
5. Bicep Curls: 3 sets of 10-12 reps
6. Tricep Dips (using a bench or chair): 3 sets of 8-10 reps

Day 2: Lower Body

1. Bodyweight Squats: 3 sets of 10-12 reps

2. Lunges: 3 sets of 10-12 reps per leg
3. Deadlifts (can start with light dumbbells): 3 sets of 8-10 reps
4. Calf Raises: 3 sets of 12-15 reps
5. Leg Press (using resistance bands or machine): 3 sets of 8-10 reps
6. Hamstring Curls (if equipment is available): 3 sets of 10-12 reps

Day 3: Rest or Light Cardio

Engage in light cardio activities like walking, swimming, or cycling to promote blood flow
and aid in recovery.

Day 4: Core and Stability

1. Plank: 3 sets, hold for 30-60 seconds

2. Russian Twists (with or without weight): 3 sets of 12-15 reps per side
3. Bicycle Crunches: 3 sets of 12-15 reps per side
4. Superman: 3 sets, hold for 20-30 seconds
5. Stability Ball Crunches: