Personal Workout Plans for the Gym or Home

Find your split

How many days do you have?

The split is how the week is shared out between your muscles. Pick the days you can train and see the week a plan usually starts from.

Full body, three times

Day 1Full body ATraining
Day 2WalkCardio or steps
Day 3Full body BTraining
Day 4WalkCardio or steps
Day 5Full body ATraining
Day 6RestRest
Day 7RestRest

3 training days2 cardio days2 rest days

A starting point, not your plan. Yours follows your level, your recovery and anything you need to work around.

Find your plan

Six ways to train with us.

Each page explains one kind of plan: who it suits, what a week looks like and a sample session.

Workout plans

Your training, every exercise pictured.

A workout plan comes the same way as a nutrition plan: a document of your own, in English or Arabic, at the gym or at home, with the start and finish photograph of every exercise. Flip through a sample.

A desk with fresh mint, dates and almonds, a glass of lemon water and a pen, where the sample plan lies

Date4 Jan 2026

Workout plan

Upper and lower, four days a week

Eight weeks at the gym, every exercise pictured, prepared for a sample client.

Version 1 · Starts 4 Jan 2026

4 of 7days a week at the gym

Every muscle twice a week, with walks and one short interval session around them.

Training4 daysa week, about 60 minutes

Exercises246 a session, all pictured

Steps8,000a day, every day

Plan length8 weeksthen a new block

Prepared forSample client

Prepared byDr. Sameeh Amr, Nutricrave

GoalBuild muscle, lose some fat

LevelIntermediate, 1 year of training

WhereAt the gym

Next InBody1 Feb 2026

In this document01Your week02Before every session03Upper A04Lower A05Upper B06Lower B07Cardio and steps08Your eight weeks09Keep in mind

Clinical nutrition, built around you.

QuestionsWhatsApp 0127 634 7168 · nutri-crave.com

Workout plan · Version 1
Sample client · Page 2 of 8

01

Your week

Sunday to Saturday

The plan: four gym days that train every muscle twice a week, with walking and one short interval session around them.

SunUpper A60 min
MonLower A60 min
TueWalk30 to 40 min
WedUpper B60 min
ThuLower B60 min
FriRestSteps only
SatIntervals20 min on a bike

Hard sets12 to 16per muscle a week

EffortRIR 22 good reps left in each set

Session60 minwarm-up included

Rest days2walk on them

A days lean to strength, fewer reps with more weight; B days to volume, more reps and more sets.
Keep the days apart: if you miss one, do it the next day and move the rest; never two lower days in a row.

Workout plan · Version 1
Sample client · Page 3 of 8

02

Before every session

About 10 minutes

Warm up

1Five minutes on the bike or a brisk walk on the treadmill.
2Mobility for the day: arm circles and band pull-aparts on upper days; bodyweight squats and leg swings on lower days.
3Two or three light sets of the first exercise: about half your working weight for 8 reps, then three quarters for 5.

How hard each set should feel

1 to 3: easyWarm-up sets
4 to 6: moderateToo light for a working set
7 to 8: your sets2 to 3 good reps left
9 to 10: the limitLast set of week 7 only

When to add weight

Each exercise has a rep range, such as 8 to 12. Start at the bottom of it.
When every set reaches the top with 2 reps left, add the smallest step next time: 2.5 kg on a bar, 1 to 2 kg per dumbbell, one plate on a machine.

The one thing this block

Write down every set. When the numbers go up week after week, the plan is working.

Workout plan · Version 1
Sample client · Page 4 of 8

03

Upper A

Sunday · about 60 minutes

Chest, back, shoulders and arms, heavier sets first while you are fresh.

1Bench pressChest, triceps, shoulders4 sets6 to 8 reps2 to 3 min restRIR 2Shoulder blades back and down, feet flat on the floor.Watch how it is done
2Bent-over barbell rowUpper back, lats4 sets6 to 8 reps2 min restRIR 2Hinge until your back is nearly level, and keep it flat.Watch how it is done
3Seated dumbbell pressShoulders, triceps3 sets8 to 10 reps90 s restRIR 2Back against the bench, ribs down.Watch how it is done
4Lat pulldownLats, biceps3 sets8 to 12 reps90 s restRIR 2Pull your shoulders down first, then the bar to your upper chest.Watch how it is done

Superset A: A1 then A2 with no rest between them, then rest 60 s. Three rounds.

A1Barbell curlBiceps3 sets10 to 12 repsstraight into A2RIR 2Elbows still at your sides, no swinging.Watch how it is done
A2Rope pushdownTriceps3 sets10 to 12 reps60 s restRIR 2Elbows pinned; spread the rope apart at the bottom.Watch how it is done

Workout plan · Version 1
Sample client · Page 5 of 8

04

Lower A

Monday · about 60 minutes

Legs and core, the squat first and fresh.

1Back squatQuads, glutes4 sets6 to 8 reps2 to 3 min restRIR 2Brace before every rep; sit down between your heels.Watch how it is done
2Romanian deadliftHamstrings, glutes3 sets8 to 10 reps2 min restRIR 2Hips back, bar close to your legs, back flat.Watch how it is done
3Leg pressQuads, glutes3 sets10 to 12 reps90 s restRIR 2Knees to about 90 degrees, lower back on the pad.Watch how it is done
4Lying leg curlHamstrings3 sets10 to 12 reps75 s restRIR 2Hips down on the pad; lower in 3 seconds.Watch how it is done
5Standing calf raiseCalves4 sets10 to 15 reps60 s restRIR 2Pause a second at the top and in the stretch.Watch how it is done
6Hanging leg raiseCore3 sets8 to 12 reps60 s restRIR 2Curl your hips up without swinging; bent knees are easier.Watch how it is done

Workout plan · Version 1
Sample client · Page 6 of 8

05

Upper B

Wednesday · about 60 minutes

The volume day for the upper body: more reps, shorter rests.

1Incline dumbbell pressUpper chest, shoulders4 sets8 to 12 reps90 s restRIR 2Bench at about 30 degrees; lower to the sides of your chest.Watch how it is done
2Seated cable rowUpper back, lats4 sets10 to 12 reps90 s restRIR 2Sit tall; pull to your belly and squeeze your shoulder blades.Watch how it is done
3Pull-upLats, biceps3 sets6 to 10 reps2 min restRIR 2Start from a full hang; pull your chest toward the bar.Watch how it is done
4Lateral raiseSide shoulders4 sets12 to 15 reps60 s restRIR 2Lead with your elbows up to shoulder height, no higher.Watch how it is done

Superset B: B1 then B2 with no rest between them, then rest 60 s. Three rounds.

B1Hammer curlBiceps, forearms3 sets10 to 12 repsstraight into B2RIR 2Palms facing each other; no swinging.Watch how it is done
B2Overhead rope extensionTriceps3 sets10 to 12 reps60 s restRIR 2Elbows by your head; straighten your arms fully.Watch how it is done

Workout plan · Version 1
Sample client · Page 7 of 8

06

Lower B

Thursday · about 60 minutes

The deadlift day: the hinge first, then single-leg work and glutes.

1DeadliftGlutes, hamstrings, back3 sets4 to 6 reps3 min restRIR 2Bar over the middle of your feet; brace and pull the slack out.Watch how it is done
2Split squat with dumbbellsQuads, glutes3 sets8 to 10 each reps90 s restRIR 2A long step; back knee down toward the floor.Watch how it is done
3Hip thrustGlutes3 sets8 to 12 reps90 s restRIR 2Drive through your heels and hold a second at the top.Watch how it is done
4Leg extensionQuads3 sets12 to 15 reps60 s restRIR 2Straighten fully, lower in 3 seconds.Watch how it is done
5Seated calf raiseCalves3 sets12 to 20 reps60 s restRIR 2Full stretch at the bottom, pause at the top.Watch how it is done
6Cable crunchCore3 sets12 to 15 reps60 s restRIR 2Curl your ribs toward your hips; the hips stay still.Watch how it is done

Workout plan · Version 1
Sample client · Page 8 of 8

07

Cardio and steps

Every week

Steps8,000a day, more on rest days if you like

Walks2 × 30 minTuesday and Friday, brisk

Intervals20 minSaturday, on a bike

Saturday intervals30 s hard, 30 s easy, 10 times

Warm-up, 5 minHardEasyCool-down, 5 min

Hard means you could not say more than a few words; easy means you could chat. No intervals the day before a lower day.

08

Your eight weeks

4 Jan 2026 to 28 Feb 2026

Weeks 1 to 2Learn the moves: Every set with 3 reps left. Find the weight for each exercise and write it down.
Weeks 3 to 6Build: Sets with 2 reps left, adding weight as page 3 says. Check-ins on 18 Jan 2026 and 15 Feb 2026; InBody on 1 Feb 2026.
Week 7Push: The last set of each exercise with 1 rep left.
Week 8Lighter week and review: Half the sets at the same weights. Review on 1 Mar 2026, and the next block.

Clinical nutrition, built around you.

Next review of this plan: 1 Mar 2026

Questions about your plan? WhatsApp 0127 634 7168 · nutri-crave.com

This plan is made for you only. Warm up before every session. Stop at once and message us at any chest pain, dizziness, unusual breathlessness or sharp joint pain; a move that hurts is swapped for another.

Your split, the plan's facts and what is inside, on the first page.

Which days you train, walk and rest, and the numbers every session follows.

How to warm up, how hard each set should feel and when to add weight.

Every exercise with its start and finish photographs, sets, reps, rest and a cue.

The squat first and fresh, then the rest of the legs and the core.

The volume day: more reps, shorter rests and a superset to save time.

The deadlift day, with single-leg work and glutes.

Steps, walks and intervals, how the eight weeks build, and your review.

Sample workout plan with example sessions for a made-up client. Your own plan is set at your consultation, for the gym or for home.

A sample session

Full body A, a beginner's gym session

Rest as shown, and stop each set with two good reps left. Your own plan sets the weights and the progression.

Goblet squat3 × 8 to 12 · 90 s rest
Dumbbell bench press3 × 8 to 12 · 90 s rest
Seated cable row3 × 10 to 12 · 90 s rest
Romanian deadlift with dumbbells3 × 10 · 90 s rest
Dumbbell shoulder press2 × 10 to 12 · 60 s rest
Plank3 × 20 to 40 s · 45 s rest

What the plan gives you

What a workout plan gives you.

Your week, laid out: Which days you train, which days you walk and which days you rest, fitted to the days you really have.
Every exercise pictured: A start and a finish photograph of each exercise, the sets, reps, rest and effort, and a link to watch how it is done.
A plan that moves forward: When every set reaches the top of its range, the weight goes up. A lighter week every few weeks keeps you fresh.
Food and training together: Calories and protein set for the way you train, so the work in the gym turns into the change you want.

Who it suits

Is this plan for you?

You want to train but do not know where to start.
You train already but have no real plan and your progress has stalled.
You train at home with a little equipment, or with none.
You want your workouts and your meals planned together.
You have pain, a condition or a busy week to plan around.

The consultation

What the doctor looks at

Your training history and level
The days and time you have
Where you train and your equipment
Pain, injuries and health conditions

You answer most of this in the booking form, so the consultation is spent on you.

Myth or fact

Heard it before? Check it here.

Two things people often hear about training, answered the way the doctor answers them in a consultation. Make your guess and the card turns to the answer.

01
Lifting weights makes women bulky.
Myth or fact?
Lifting weights makes women bulky. Myth.
Building big muscles takes years of hard training and plenty of food. For most women, strength training brings a firmer, stronger body, and it protects muscle while losing fat.
02
You can make progress training two or three days a week.
Myth or fact?
You can make progress training two or three days a week. Fact.
A well planned two or three day plan, done every week, beats an ambitious plan that falls apart. Consistency and progression matter more than the number of days.

Questions

Before you book.

What people usually ask about this plan.

Something else on your mind?

Ask Dr. Sameeh on WhatsApp

No. Plans are written for the gym, for home with no equipment, or for home with dumbbells or bands. You choose in the booking form and the plan follows.

Two to four days are plenty for most people, and the plan is built on the days you really have. More days are added only when your recovery and your week allow it.

Yes. In the booking form choose Both, and Dr. Sameeh sets your training and your meals together, so the calories and protein match the work.

Nutrition and training

Better together, set by one doctor.

Choose Both in the booking form and Dr. Sameeh sets your meals and your training together: calories and protein for the work you do, and training that fits your energy.

Read about the nutrition side

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Ready when you are

Book your workout plan.

Choose an online meeting or a phone call. Dr. Sameeh confirms your time by email.

Your goal

The booking form opens on a workout plan with this goal chosen. Pick another if it fits you better.

Online, wherever you train.

01Book a timeChoose Workout plan or Both, then an online meeting or a phone call. Booking takes about two minutes.
02Tell us how you trainThe booking form asks where you train, your level, the days you have and anything that hurts.
03Meet the doctorDr. Sameeh goes through it all with you, one to one, and sets your split and your targets.
04Train with your planYour plan comes in English or Arabic with every exercise pictured, and is updated at each follow-up.

A workout plan built around you, at the gym or at home.

How many days do you have?

Six ways to train with us.

Your training, every exercise pictured.

Full body A, a beginner's gym session

What a workout plan gives you.

Is this plan for you?

What the doctor looks at

Heard it before? Check it here.

Lifting weights makes women bulky.

You can make progress training two or three days a week.

Before you book.

Do I need a gym for a workout plan?

How many days a week should I train?

Can I get a workout plan and a nutrition plan together?

Better together, set by one doctor.

Book your workout plan.

Online, wherever you train.