Crush Your Fitness Goals With This Trainer's Weekly Workout Plan to Build Muscle

Today is all about strengthening your lower body. Grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range, and get ready to work! If the weight is too heavy or too light, feel free to decrease or increase the weight.

For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.

• Glute bridge: three sets of 12 reps
• Dumbbell walking lunge: two sets of 10 reps on each leg
• Step-up: three sets of 12 reps on each leg
• Alternating side lunge: three sets of 10 reps on each leg

Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.

• Medicine ball slam: 20 reps
• Mountain climber: 30 seconds
• Side plank: 30 seconds on each side

Your legs are more than likely a little sore today, so it's time to focus on your upper body. Before getting started, grab a set of 10- or 15-pound dumbbells. If the weight is too heavy or too light, feel free to decrease or increase the weight.

For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.

• Plank with lateral arm reach: two sets of 10 reps on each arm
• Bicep curl and overhead press: three sets of 15 reps
• Push-ups: two sets of 10 reps
• Overhead triceps extension: three sets of 12 reps

Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.

• High knees: 15 reps
• Up-down plank: 10 reps
• V-sit: 10 reps

You've been putting in work, and now it's time to let your muscles recover and repair. Feel free to cross-train (swim, bike, go on the elliptical), take a yoga class, stretch, or foam roll. Choose something that will help you relax and prepare for the rest of the week.

Complete a 15- to 30-minute run on the treadmill or outside. Instead of determining the pace for you, I'd like you to choose a pace that you can maintain for the duration of the run. If you're new to running, try this 25-minute walk-run workout.

For today's workout, you're going to be focusing on improving your strength and endurance. This workout will be more intense than the ones you did earlier this week. Before getting started, grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range. If the weight is too heavy or too light, feel free to decrease or increase the weight. Get focussed and ready to work.

Part A is an extension of your warmup. Be sure to complete the exact amount of sets and reps listed for each exercise. Part B will be done as a circuit.

Part A:

• Glute bridge: two sets of 10 reps
• Plank with alternating knee tap: two sets of 10 reps

Part B:
Complete two to four rounds of the circuit. Take no more than two minutes of rest in between sets.

• Dumbbell squat press: 15 reps
• Medicine ball slam: 20 reps
• Burpee: 10 reps

Way to crush it this week! Take today to recover and relax. Go on a walk, cross-train if you aren't feeling too sore, or just stretch. Take care of yourself so you can tackle your workouts next week.