Julia's 4-Day Workout Plan

Day 1 & 3: Lower Body Focus

Exercises

• Squats - 3 sets of 10 reps
• Deadlift - 3 sets of 10 reps
• Straight Leg Deadlift - 3 sets of 10 reps
• Bulgarian Split Squats - 3 sets of 10 reps (each leg)
• Hip Abductor Against Wall - 3 sets of 10 reps

Notes

• Rest 60-90 seconds between sets
• Focus on proper form over weight
• Warm up with 5-10 minutes of light cardio before starting

Day 2 & 4: Upper Body Focus

Exercises

• Push-ups - 3 sets to failure
• Lat Pull Downs - 3 sets of 10 reps
• Arnold Shoulder Press with Dumbbells - 3 sets of 10 reps
• Cable Rows - 3 sets of 10 reps
• Flys with Dumbbells - 3 sets of 10 reps
• Hammer Curls - 3 sets of 10 reps
• Dips on Bench - 3 sets to failure

Notes

• Rest 60-90 seconds between sets
• For "to failure" exercises, push until you cannot complete another rep with proper form
• Warm up with arm circles and light shoulder movements