Day Upper Body and Lower Body Workout Plan - Maximizing Strength and Development

Day 1: Monday - Upper Body Workout

1. Warm-up:
   • 5-10 minutes of light cardio (treadmill, bike, rowing machine)
   • Joint mobilization exercises
2. Main Workout:
   • Bench Press: 3 sets x 10 reps
   • Bent Over Row: 3 sets x 10 reps
   • Overhead Press: 3 sets x 10 reps
   • Pull-ups: 3 sets x maximum reps
3. Assistance Exercises:
   • Biceps Curl: 3 sets x 12 reps
   • Triceps Dips: 3 sets x maximum reps
4. Cooldown:
   • 5-10 minutes of light cardio (such as walking)
   • Stretching and flexibility exercises

Day 2: Tuesday - Lower Body Workout

1. Warm-up:
   • 5-10 minutes of light cardio
   • Joint mobilization exercises
2. Main Workout:
   • Squat: 3 sets x 10 reps
   • Deadlift: 3 sets x 10 reps
   • Lunges: 3 sets x 12 steps (each leg)
3. Assistance Exercises:
   • Calf Raises: 3 sets x 15 reps
   • Leg Curl: 3 sets x 12 reps
4. Cooldown:
   • 5-10 minutes of light cardio
   • Stretching and flexibility exercises

Day 3: Wednesday - Rest or Light Cardio

• Rest or engage in low-intensity activities such as walking, cycling, or yoga.

Day 4: Thursday - Upper Body Workout

1. Warm-up:
   • 5-10 minutes of light cardio
   • Joint mobilization exercises
2. Main Workout:
   • Bench Press: 3 sets x 10 reps
   • Bent Over Row: 3 sets x 10 reps
   • Overhead Press: 3 sets x 10 reps
   • Lat Pulldown: 3 sets x 12 reps
3. Assistance Exercises:
   • Biceps Curl: 3 sets x 12 reps
   • Triceps Dips: 3 sets x maximum reps
4. Cooldown:
   • 5-10 minutes of light cardio
   • Stretching and flexibility exercises

Day 5: Friday - Lower Body Workout

1. Warm-up:
   • 5-10 minutes of light cardio
   • Joint mobilization exercises
2. Main Workout:
   • Squat: 3 sets x 10 reps
   • Deadlift: 3 sets x 10 reps
   • Lunges: 3 sets x 12 steps (each leg)
3. Assistance Exercises:
   • Calf Raises: 3 sets x 15 reps
   • Leg Curl: 3 sets x 12 reps
4. Cooldown:
   • 5-10 minutes of light cardio
   • Stretching and flexibility exercises

Day 6: Saturday - Light Cardio and Flexibility Exercises

• 30-45 minutes of light cardio (walking, cycling, swimming)
• Flexibility and mobility exercises (yoga, foam roller use)

Day 7: Sunday - Full Rest

• Rest or engage in light walking.

Nutrition:

• Focus on an adequate intake of protein (meat, chicken, fish, eggs, dairy, legumes).
• Choose foods containing healthy fats (olive oil, avocado, nuts, chia seeds).
• Consume carbohydrates in a balanced manner, especially on workout days.
• Eat plenty of vegetables and fruits.
• Stay hydrated, and aim to drink enough water throughout the day.
• Consider supplements as needed, but consult with a professional before using them.

Nutritional needs are individual, so it's important to consult with a nutrition expert to determine what works best for you.