Day 1: Upper Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)

2. Push-ups: 3 sets of 8-12 reps
3. Incline dumbbell press: 3 sets of 10-15 reps
4. Bent-over dumbbell rows: 3 sets of 10-12 reps
5. Tricep dips (using a chair or bench): 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching
Day 2: Lower Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio

2. Squats: 3 sets of 8-12 reps
3. Calf raises: 3 sets of 12-15 reps
4. Seated leg curls: 3 sets of 10-12 reps
5. Calf raises on a step: 3 sets of 12-15 reps
6. Cool-down: 5-10 minutes of stretching
Day 3: Rest day

Day 4: Core (20-30 minutes)

1. Warm-up: 5 minutes of light cardio

2. Plank: 3 sets of 30-60 seconds
3. Russian twists (using a medicine ball): 3 sets of 10-12 reps
4. Leg raises (hanging leg raises or on a bench): 3 sets of 10-12 reps
5. Bicycle crunches: 3 sets of 10-12 reps
6. Cool-down: 5 minutes of stretching
Day 5: Upper Body (30-40 minutes)

1. Warm-up: 5-10 minutes of light cardio

2. Incline dumbbell press: 3 sets of 10-12 reps
3. Bent-over dumbbell rows: 3 sets of 10-12 reps
4. Tricep extensions: 3 sets of 12-15 reps
5. Bicep curls: 3 sets of 10-12 reps
6. Cool-down: 5-10 minutes of stretching