Ranger Preparation Weekly Workout Plan for Strength, Endurance, and Resilience

INTRODUCTION

Gym lovers have the zeal of staying fit and healthy, and that is why most people love to go the gym. An orderly gym not only builds muscles but also the mind so as to have a healthy mental status. When your intention is to build muscles, get rid of fats, or improve your general health, then patience and commitment are critical. A balanced workout program, adequate nutrition, adequate rest fully realize your dreams of a successful figure, gaining physiques while moving toward a healthy future.  

Here is a more efficient schedule of the gym for the fitness freaks. He has also used combination of Weight training, cardiovascular, restorative, and stretching exercises to enhance the fitness category. You can change it according to; muscle mass building, fat reduction, endurance etc.

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Weekly Gym Timetable for Gym Lovers

Day 1: Push (Pectoral, deltoids & triceps brachii

• Warm-Up (10 min): Cardio/ Vitality – Light + Mobility/ Warm Up.

• Workout: 

     ★ Bench Press: 4 sets x 8-12 reps

     ★ Overhead Shoulder Press: 3 sets x 8-12 reps

     ★ Incline Dumbbell Press: 3 sets x 10-12 reps

     ★ Lateral Raises: 3 sets x 12-15 reps

     ★ Tricep Dips: 3 sets x 10-12 reps

     ★ Tricep Pushdowns: 3 sets x 12-15 reps

• Cooldown (10 min): Chest and shoulder stretch.

Day 2: Pull (Back, Biceps)

• Warm-Up (10 min): Performing the skier or the jog + dynamic stretching.

• Workout: 

     ★ Deadlifts: 4 sets x 6-8 reps

     ★ Pull-Ups (or Assisted Pull-Ups): 3 sets x 8-12 reps

     ★ Barbell Rows: 3 sets x 10-12 reps

     ★ Lat Pulldowns: 3 sets x 10-12 reps

     ★ Bicep Curls: 3 sets x 12-15 reps

     ★ Hammer Curls: 3 sets x 12-15 reps

• Cooldown (10 min): Stretching for back and arms.

Day 3: Cardio & Core

• Warm-Up (10 min): Dynamic warm up + gentle warm up run.

• Workout: 

     ★ HIIT Cardio: 20 minutes (e.g., 30-sec sprint, 1-min jog, repeat).

     ★ Plank: 3 x 1 minute

     ★ Russian Twists: 3 sets x 20 reps

     ★ Hanging Leg Raises: 3 sets x 12-15 reps

     ★ Mountain Climbers: 3 sets x 30 seconds

• Cooldown (10 min): Stretching for abs and lower body.

Day 4: Legs

• Warm-Up (10 min): Stretches towards leg movements + light exercising.

• Workout: 

     ★ Squats (Barbell or Dumbbell): 4 sets x 8-10 reps

     ★ Romanian Deadlifts: 3 sets x 8-10 reps

     ★ Leg Press: 3 sets x 10-12 reps

     ★ Walking Lunges: 3 sets x 12 reps (each leg)

     ★ Calf Raises: 3 sets x 15-20 reps

• Cooldown (10 min): Stretching for legs.

Day 5: Active Recovery or Mobility

• Activities: A quick yoga, stretching, or even a formal walk.

• Focus: I confirm trade-off can be named flexibility, joint mobility, and relaxation.

Day 6: Full Body (Compound Focus)

• Warm-Up (10 min): Light Cardio + dynamic stretching.

• Workout: 

     ★ Clean & Press: 3 sets x 8-10 reps

     ★ Pull-Ups: 3 sets x 10-12 reps

     ★ Bench Press: 3 sets x 8-10 reps

     ★ Barbell Squats: 3 sets x 8-10 reps

     ★ Deadlifts: 3 sets x 8 reps

• Cooldown (10 min): Full-body stretching.

Day 7: Rest or Light Activity

• Lie down and avoid any strenuous or vigorous exercise, or any exercise at all, for that           matter.

Tips:

1. Nutrition: Eat more proteins with carbohydrates and fats – but the good fats.

2. Hydration: Seek to drink water before and after training, during and after training.

3. Progression: It is important to scale up the weights as well as intensity also over time.

4. Sleep: Ideally, it should be 7 to 9 hours to allow the body organs to repair themselves.

5. Listen to Your Body: This approach should be done based on the energy and                                                                mammalian recovery.

                                                         THANKU

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