gym workout plan free 2023

 A gym workout plan can be tailored to your fitness goals and abilities, and can be done at no cost. Here is a sample workout plan that can be modified to suit your needs:

Day 1: Cardio

• Warm-up: 5-10 minutes of light cardio (e.g. jogging in place, jumping jacks)
• Cardio: 30-45 minutes of moderate-intensity cardio (e.g. running, cycling, or rowing)
• Cool-down: 5-10 minutes of stretching

Day 2: Full Body

• Warm-up: 5-10 minutes of light cardio
• Strength Training:
  • Bodyweight Squats: 3 sets of 12-15 reps
  • Push-Ups: 3 sets of 12-15 reps
  • Pull-Ups: 3 sets of 12-15 reps (or assisted pull-ups using a resistance band)
  • Lunges: 3 sets of 12-15 reps (per leg)
  • Planks: 3 sets of 30-45 seconds
• Cardio: 20-30 minutes of steady-state cardio
• Cool-down: 5-10 minutes of stretching

Day 3: Rest day

Day 4: Cardio

• Warm-up: 5-10 minutes of light cardio
• Cardio: 30-45 minutes of moderate-intensity cardio
• Cool-down: 5-10 minutes of stretching

Day 5: Upper Body

• Warm-up: 5-10 minutes of light cardio
• Strength Training:
  • Dips: 3 sets of 12-15 reps (using parallel bars or a bench)
  • Diamond Push-Ups: 3 sets of 12-15 reps
  • Inverted Rows: 3 sets of 12-15 reps (using a bar or TRX straps)
  • Dumbbell Bicep Curls: 3 sets of 12-15 reps
  • Tricep Dips: 3 sets of 12-15 reps
• Cardio: 20-30 minutes of steady-state cardio
• Cool-down: 5-10 minutes of stretching

Day 6: Rest day

Day 7: Cardio

• Warm-up: 5-10 minutes of light cardio
• Cardio: 30-45 minutes of moderate-intensity cardio
• Cool-down: 5-10 minutes of stretching

Note:

• It is important to allow time for rest and recovery between workout sessions.
• Progressive overload is important, meaning gradually increasing reps or sets over time to continue challenging your muscles and promoting growth.
• Warm-up, stretching, and cool-down are also important to help reduce muscle soreness and prevent injury.

It is important to remember that this is a sample plan, and it is always recommended to consult with a doctor or a fitness professional before starting a new workout program. It's also important to note that bodyweight exercises are great for building strength but if you want to progress and see more muscle development you may want to consider using resistance bands or weights.