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workout plan

#cardio #workout #stairmaster #Fitness #weightlossjourneytips

2025/12/29 Edited to

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A title image for a dumbbell workout plan, featuring gold and light blue dumbbells stacked on a wooden surface, with the text "My Favorite Dumbbell Workout Plan" in red.

A Monday full-body dumbbell workout plan, detailing exercises like goblet squats, bench press, rows, shoulder press, bicep curls, and tricep dips, with sets, reps, and illustrations.

A Tuesday leg dumbbell workout plan, outlining exercises such as Bulgarian split squats, stiff-legged deadlifts, step-ups, and calf raises, including sets, reps, and illustrations.

My Favorite Dumbbell Workout Plan

My current favorite workout plan for this summer! #workout #dumbbellworkout #athomedumbbellworkout

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A top-down view of a person's feet in white sneakers on a gym floor, next to a bench with dumbbells and a water bottle. Text asks about a 5-day glute growth and slim waist workout plan, with a response 'I got you->'.

A black screen displays the 'Day 1: Glutes & Core' workout plan, including warm-up, exercises like Barbell Hip Thrusts and Cable Kickbacks, and a Stairmaster finisher. It also shows the date and a 'Follow for more' prompt.

A black screen displays the 'Day 2: Upper Body Strength' workout plan, including a rowing machine warm-up, exercises like Dumbbell Bench Press and Lat Pulldowns, and a HIIT sprints finisher. It also prompts to 'Check link in bio'.

5 day workout plan for glute growth 🍑🔥

#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle

1626 likes

A person takes a mirror selfie in a gym, with the text "4-day gym workout plan for beginners" overlaid. The image serves as the cover for a workout routine shared on Lemon8 by @emmajonsongym.

A screenshot from a notes app displays "Day 1: Leg day (Quads focused)" of a 4-day workout routine. Exercises listed include back squats, Bulgarian split squats, leg extensions, cable kickbacks, and calf raises.

A screenshot from a notes app displays "Day 2: Push day (Chest-Triceps-Shoulders)" of a 4-day workout routine. Exercises listed include chest press, chest fly, rope tricep extensions, shoulder press, and lateral raises.

4-day gym workout plan for beginners

Click Link in Bio for workout plan and cookbook for your cake🍑🔥 #gym #gymgirly #beginnergluteworkout #shygirlworkout #gymworkouts

2566 likes

Beginner gym plan🌸

This is my first post! Here’s my workout routine that definitely helped me overcome my fears of strength training in front of people. All this routine requires is a gym membership and motivation ✨🪩 Winter arc is here ❄️ #workoutroutine #workout #strength #routine #healthylifestyle2024

2576 likes

A woman with long blonde hair, wearing a white crop top, denim shorts, and red high heels, stepping out of a black SUV. The image is titled "THE FITNESS PLAN YOU NEED TO GO FROM PETITE TO THICK BADDIE."

A woman performing a squat in a gym, illustrating the Monday lower body strength training routine. The text lists exercises like squats, Romanian deadlifts, walking lunges, leg press, and calf raises with sets and reps.

A woman's toned midsection, illustrating the Tuesday cardio and core workout. The text lists HIIT cardio, planks, Russian twists, bicycle crunches, and flutter kicks with sets and reps/duration.

From Petite To Thick Baddie: Your Fitness Plan 🏋🏾

You can be thick in three months if you know how to workout and what to eat to get there. SAVE THIS FOR LATER GWORL!!! 🔐💁🏽‍♀️ Part 1: YOUR FITNESS PLAN 💕 Welcome to part one of "Petite to Thick Baddie," where I'll guide you through exercises tailored for your body type, targeti

5608 likes

One Week Workout Plan

#workoutmotivation #fitnesslifestyle #healthyrecipes #summer #bodytransformation

2899 likes

This image introduces a "7-Day Glow-Up Workout Plan (No Gym Needed)" over a background of a modern gym with dumbbells, a workout bench, and an illuminated mirror.

This image details the "LOWER BODY BURN" workout from the 7-day plan, including squats, lunges, glute bridges, wall sits, and a 15-minute walk or jog, set against a gym backdrop.

This image outlines the "UPPER BODY & CARDIO" workout from the 7-day plan, featuring push-ups, tricep dips, shoulder taps, arm circles, and a 20-minute power walk or jump rope, in a gym setting.

7-Day Glow-Up Workout Plan (No Gym Needed)

No gym? No problem. This at-home glow-up workout plan is designed to help you feel your best in just one week—stronger, more energized, and refreshed. ✔️ No equipment needed ✔️ Quick & effective workouts ✔️ A mix of strength, cardio, and self-care #workoutglow #workoutmotivation #ath

6942 likes

Home workout plan

#workoutsplit #workoutroutine #workoutplan #workouts #homeworkout

907 likes

A person's feet in white sneakers stand on a gym floor, with a water bottle and dumbbells on a bench. Overlay text announces a '5-day gym workout plan for slim arms and glute growth'.

Text details Day 1 of a workout plan, focusing on upper body and arms. It lists exercises like Bicep Curls, Tricep Kickbacks, and Lateral Raises, with sets and reps for slim arms.

Text outlines Day 2 of a workout plan, focusing on lower body and glutes. It includes exercises such as Barbell Hip Thrusts, Bulgarian Split Squats, and Sumo Deadlifts for glute growth.

5 day gym workout plan

#fitgirl #gymworkout #getfit #legsworkout #gymroutine

2835 likes

A top-down view of a gym floor with a person's feet in white sneakers, a water bottle, and two dumbbells on a black bench. Text overlay reads 'this weeks 5 day gym workout plan'.

Text outlining 'Day 1: Lower Body (Glute-Focused)' workout, including warm-up (incline treadmill/stairmaster) and exercises like barbell back squats, Romanian deadlifts, and hip thrusts.

Text outlining 'Day 2: Upper Body & Abs' workout, including warm-up (rowing machine/bike) and exercises like dumbbell bench press, lat pulldowns, bicep curls, and plank.

5-day workout plan | get fit, stay strong

#workoutsplit #workoutroutine #workoutplan #workouts #gymworkoutguide

3048 likes

Workout plan is launching soon🫶✨

#workout 🏋️ #work out for me..💋 #formyworkoutgirliesonly 👍Pros: #bodytransformation

8391 likes

A full-week military muscle at-home workout plan, detailing daily exercises like jumping jacks, push-ups, squats, and planks from Monday to Friday, with weekend rest days. It includes a warm-up of a 20-minute run/walk and 5-minute stretch for each workout.

✨Military Workout & Meal Plan ✨

Today, Let’s talk about the military diet and workout plan. 🏋️‍♀️ If you're looking for a structured approach to achieve your fitness goals, this might be the one for you! Here's what you need to know: The military diet is a short-term, low-calorie meal plan that claims to help you shed

788 likes

4x a week workout plan for busy women

#womenwhoworkout #busygirlfitness #workoutsplitideas

935 likes

Workout Plan✨

I totally had to adjust the weights on some of the machines. These are all machines inside the 30 minute circuit area. I use that and go in order of the machines and make sure I get my full workout in. As far as the treadmill cardio — start at an 8 incline and a 2.7 speed to warm up and increase to

1938 likes

An aisle at Five Below showcasing various fitness equipment like massagers, resistance bands, posture trainers, and medicine balls, with text overlaying 'FULL BODY At Home Workouts 5 Below Fitness Equipment + BUILD MUSCLE + BURN FAT Swipe'.

A display of 3-pack mini resistance bands, ideal for glutes, hips, and hamstrings, with suggested exercises including Glute Bridge, Lateral Walk, Donkey Kicks, Banded Clamshells, and Single Leg Deadlift.

Pink dumbbells on a shelf, recommended for back, biceps, triceps, and shoulders, with exercises like Shoulder Press, Arnold press, Alternating Tricep Kickback, Alternating Supermans, Reverse Flys, and Reverse Arm Flutters.

At home workout | full body plan!

Thanks to @Five Below ! You can kickstart a full-body workout routine at home with just $20-$30! For a balanced full-body workout, choose one exercise for each major muscle group (Shoulders, Biceps, Triceps, Back, Glutes, Hamstrings, Quads). To promote muscle growth and fat loss, aim for 3-4 sets

1933 likes

A detailed weekly workout plan displayed on a dark green background. It outlines exercises for cardio, abs, back, biceps, glutes, legs, shoulders, triceps, and quads across five active days, with two rest days. The plan includes specific exercises, sets, and reps for each day.

This is what a week of my workout looks like •2 rest days •5 active days (typically last about 2 hours) Tbh it alternates with how I’m feeling that day because it’s crucial to listen to ur body! #dayinmylife #Lemon8Diary #workout #workoutroutine #workoutideas #gymgirl #gymmotiva

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POST PARTUM 12 week workout plan

I put together this 12 week plan so that you don’t have to worry about what to do. First off, the first 12 weeks are where you should rest and recover the most. Remember that it took 40 weeks to make this baby and your body is going through major changes, so give yourself some grace. You can ta

931 likes

A woman in blue gym attire takes a mirror selfie in a gym, with text overlay "i don't know what to do in the gym" to introduce a beginner workout plan.

A white background with black text outlining Monday's full body workout, including goblet squats, dumbbell Romanian deadlifts, assisted push-ups, dumbbell rows, glute bridges, and plank.

A white background with black text detailing Tuesday's cardio and core workout, featuring incline walk/treadmill, stair master, dead bugs, Russian twists, plank, and leg raises.

7 day beginner workout plan 🌸

if you’ve been wanting to get into the gym but don’t know where to start… this is for you 🎀 you don’t need anything complicated, just something you can stay consistent with save this + try it out this week #gymbeginner #girlyfitness #workoutplan #fitnessroutine #gymtips

120 likes

6 DAY BEGINNER WORKOUT PLAN 💪🏼✨

Transform your fitness journey one workout at a time as you embark on this exhilarating adventure towards a healthier, stronger you. 🏋️‍♀️ There's nothing quite as effective as a meticulously crafted workout routine to keep you on track and consistently motivated. 📈 The golden rule remains:

1165 likes

A workout plan for Monday, targeting butt, legs, and abs. It includes 20 minutes of cardio, 20 squats, 20 lunges, 25 dead lifts, 40 crunches, and 40 reverse curls, with exercise descriptions.

A workout plan for Tuesday, targeting arms and chest. It includes 20 minutes of cardio, 15-20 push-ups, 20 chest presses, 20 chair dips, and 40 biceps curls, with exercise descriptions.

A workout plan for Wednesday, targeting back and shoulders. It includes 20 minutes of cardio, 25 jumping jacks with weights, 20 lateral raises, 40 front raises, and 20 shoulder presses, with exercise descriptions.

Full 5 Day Workout Plan

#myworkout #beginnerprogram #workbreakworkout #backtofitness #workoutprogram #bodytransformation #embracevulnerability #healthylifestyle2024

12 likes

5 day workout plan

#healthyweight #gethealthy #Lemon8Diary #embracevulnerability #weightlossandfatloss

4 likes

A 4-week glow-up workout plan with goals to build glutes, tighten core, tone arms, and stay balanced. It outlines a weekly schedule by day and focus, along with weekly glow-up levels detailing vibe checks and rep/time guides for each week.

Detailed workout routines for Monday (Glutes + Lower Body), Tuesday (Core + Abs), and Wednesday (Arms + Back). Each day includes specific warm-up exercises, main workout exercises, and finishers or glute combos.

Detailed workout routines for Thursday (Full Body + Glutes) and Friday (Posture + Balance), including warm-ups, main exercises, and finishers or glute combos. It also outlines weekend activities for rest, stretching, or gentle movement.

copy my workout plan ✨

ChatGPT is my new fitness coach 🙌🏻 My goals are to build that 🍑, tighten the core, tone arms, and stay balanced & cute while doing it 💁🏼‍♀️ #onlineworkouts #build a booty program #fitnessapps #onlinefitnessplan #summerbod

929 likes

A person in athletic wear sits on a gym mat next to a 10lb barbell weight plate, with text overlay asking for a 4-day workout plan.

A text-based image detailing the Monday workout routine, focusing on Glutes & Hamstrings with exercises like Barbell Hip Thrusts and Romanian Deadlifts.

A text-based image outlining the Tuesday workout routine, targeting Back & Abs with exercises such as Deadlifts, Lat Pulldowns, and Planks.

4 day workout plan

#workout 🏋️ #workoutplan #4dayworkoutroutine #newyeargoals #glutesgrowth

635 likes

High Protein 7-Day Meal Plan 🥙

Happy New Year fitness girls and gals! I hope your new year was great and you’re ready to embark on a consistent workout and diet routine this year! Here is another 7 day meal plan so you can take away the headache of having to think of new and exciting meals and just focus on going those muscl

2485 likes

Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

A cover image for a 'Workout plan for Beginners' featuring light blue text over a dark background with numerous red lipstick kiss marks. The image includes a platform name and user handle at the bottom.

Workout plan forBeginners

@London kindall #workout #letitworkout healthy routine

556 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

170 likes

4x per week slimming workout plan

Here is an example plan with exercises and reps that would fit into this structure! Day 1: Glutes & hammies workout Example Workout - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glute medius kickback 3 x 8-10 - Hamstring curl 3 x 10-12 Day 2: Back & biceps workout Example Work

1125 likes

A gym interior with kettlebells in the foreground and weight racks in the background. Overlay text reads '5 Day Workout Plan + BIGGER 🍑 AND SLIMMER WAIST EDITION', indicating a fitness guide.

A text-based image detailing 'Day 1: Glutes & Core' exercises, including hip thrusts, Bulgarian split squats, cable kickbacks, and plank with hip dips, with specified sets and reps.

A text-based image outlining 'Day 2: Active Rest/Walking' activities, which include a 30-45 minute incline walk and a 10-minute core workout.

5 Day: Bigger 🍑 and ⌛️ Workout Plan

This 5-day plan is my secret to making it happen. Ready to glow up? Let’s get it! #getyourweightup #gymworkoutguide #workoutplan #glutesworkout #workoutplan

43 likes

How to plan the best glute workout

Here's a great structure you can follow to grow some juicy glutes! Exercise 1: Shortened position Choose 1 of these exercises: - KAS glute bridge - Hip thrust - B-stance KAS glute bridge - Single leg hip thrust Exercise 2: Lengthened position Choose 1 of these exercises: - Barbell

87 likes

Monday's workout plan focuses on glutes with exercises like Hip Thrusts, Goblet Squats, Good Mornings, RDLS, Hip Abductors, and Glute Kickbacks, followed by 8-10 minutes of cardio at incline 11, speed 2.7.

Tuesday's workout targets back and biceps, featuring Assisted pull ups, Lateral Raise Machine, Seated row, Hammer curl, Face pulls, and Bicep curls. It concludes with 8-10 minutes of cardio at incline 11, speed 2.7.

Wednesday's workout focuses on quads and cardio, including Smith machine reverse lunges, Barbell squats, Leg extensions, Leg press, and Lunges. It finishes with 12-15 minutes of cardio at incline 11, speed 2.7.

145 likes

A first-person view of legs and blue sneakers on a paved surface, with an overlay of a walk/run workout plan. The plan includes alternating intervals of walking and running, followed by a 5-minute cooldown walk, presented as 'TRY THIS'.

✨Workout Plan ✨

#sports #lemon8challenge This is a great and simple workout walking/ running plan. #workout 🏋️ #womenworkout #women #workout #workouts #sports #teams #school

25 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.

A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.

Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.

3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on

457 likes

Workout Plan for Beginners

Try out my 3 day home workout plan! #workoutforbeginners #homeworkouts #homeworkout #bodytransformation #workoutplan

400 likes

✨ Workout Plan ✨

#sports #lemon8challenge This is a great and simple workout plan. #workout 🏋️ #womenworkout #women #workout #workouts #sports #teams #school

2 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1788 likes

New workout plan

New workout plan I’m gonna be trying #workoutplan #newworkoutroutine #fyplemon8 #fypシ゚viral

594 likes

A person stands in a gym, reflected in a mirror, with text overlay "I want to workout but I don't know what to do in the gym" and "5 DAY WORKOUT PLAN". Gym equipment and an outdoor view are visible.

A black background displays a white text list of exercises for "Glutes and hamstrings," including RDLs, Hip thrusts, Bulgarian split squats, Hamstring curls, and Sumo squats, with sets and reps.

A black background displays a white text list of exercises for "Back and biceps," including Lat pull downs, Bent over rows, Bicep curls, Face pulls, Hammer curls, Single arm pull downs, and a cardio finish.

5 DAY WORKOUT PLAN

Follow this split to gain muscle and reach your fitness goals💪🏻😋 #workout #workoutmotivation #fitnessjourney #winterarc

14 likes

3- Day Workout Plan For Beginner 💪

*Warm up on the stair-master or walk for 5 minutes. To warm up your body. Stretch your body BEFORE starting workout. 😊 💡Tips : ☑️ Rest 30-60 seconds between sets. ☑️Adjust weight based on difficulty. ☑️ Stick to every other day for recovery #startedwithaworkout #beginnerworkout #Le

160 likes

WORKOUT PLAN for WOMAN🏋🏾‍♀️💪🏾❤️

Hey girl ☺️❤️ I thought I’d share 💪🏾🎀💖🔥 #workout #athomeworkout #bodytransformation #fyp #beautyfinds

2151 likes

A woman in workout attire stands in a gym hallway, holding a pink water bottle and phone. An overlay reads 'a week of workouts HOW TO PLAN 3 LIFTING WORKOUT DAYS', introducing a 3-day lifting workout plan.

A woman performs a sumo squat with dumbbells in a gym. An overlay details 'day 1: FULL BODY EXAMPLE WORKOUT' including sumo squats, lunges, bent over rows, shoulder press, triceps extension, and hammer curls.

A woman from behind uses a gym machine, with arrows highlighting her back muscles. An overlay describes 'day 2: UPPER BODY EXAMPLE WORKOUT' featuring machine rows, lat pulldowns, overhead press, overhead extension, and reverse flyes.

3 days per week workout plan to get fit!

If your goal is to work out 3 days a week and build some solid lifting strength, here's a great plan for you to follow, including example workouts! Feel free to substitute for whatever exercises you'd like: We want to hit each muscle group 2x per week, so day 1 is going to be a full body

40 likes

5 day workout plan for beginner

3 likes

Beginner-Friendly Body Recomp Workout Plan

Day 1: Lower Body + Core • Squats – 3x12 • Romanian Deadlifts – 3x10 • Step-Ups – 3x12 (each leg) • Calf Raises – 3x15 • Plank – 3x30 sec • Leg Raises – 3x12 • 10-15 min incline walk or light cycling Day 2: Upper Body + Cardio

326 likes

A workout plan titled 'Workouts: week one' lists 12 exercises for a weight loss journey. It includes warm-up stretches, cardio, arm exercises, core/tummy work, and glute/leg squats, with a key explaining reps and sets.

🩷🌺🌸5-day workout plan🌸🌺🩷

I have begun the journey of weight loss. Between covid and my battle with binge eating and anxiety I have put on a total of 83lbs. This weight gain has brought me to almost 300lbs. I definitely feel it in terms of my health/mood/joints. I thought I would share this his in hopes to motivate or even

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A black and white table outlines the 'Day 1: Push Day' workout plan for beginners. It lists exercises like Dumbbell Shoulder Press, Dumbbell Lying Chest Press, Dumbbell Overhead Tricep Extensions, and Close-Hand Push Ups on Knees with sets and reps.

A black and white table outlines the 'Day 2: Lower Body' workout plan for beginners. It lists exercises including Dumbbell Squat, Bodyweight Lunges, Dumbbell Glute Bridge, and Dumbbell Standing Calf Raises with specified sets and reps.

Beginner Workout Plan | Gym Split for Beginners ✨

4-Day Workout Split for Beginners – Push, Pull, Legs, and Cardio/Abs 🦈 This plan is designed to target all major muscle groups while keeping workouts manageable and effective for beginners. Always modify as needed to fit your personal fitness level & abilities! By splitting your workouts

98 likes

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