Rana - we have the following workout split: gym day lower body - big slow strength day. Take it slow - focus on increasing the weight each set when possible. the last two reps each set should be a fight. Rest in between. gym day upper - upper body in the gym with a MB circuit! at home day lower body again - one big circuit that only takes 15 minutes and one finisher/burnout at the end but is effective at home easy day - day 4 is at home and very light. let me know if you need any adjustments! Disclaimer The nutrition and training plans provided by The Refinery Movement and AJ Amrhein, LLC are intended for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any fitness program, nutrition plan, or lifestyle change—especially if you have any medical condition, injury, or specific dietary concerns. By choosing to follow these plans, you acknowledge and assume full responsibility for your own health, safety, and results. Individual outcomes may vary based on factors such as genetics, medical history, consistency, and effort. The Refinery Movement and AJ Amrhein, LLC disclaim any liability for injury, illness, or adverse effects that may occur as a result of following these plans. Listen to your body, progress at your own pace, and seek professional guidance when needed.