Personalised workout plan Getinshape.ai

Melody's workout plan

Personalised workout plan Getinshape.ai

Melody's workout plan

A beginners workout to build muscle at home. 3 sessions a week, each lasting 90 minutes.

Day 1: Full Body Workout

Day 1: Full Body Workout

  1. Warm-up:
  • Jog in place: 5 minutes

  • Arm circles: 2 sets of 15 reps (forward and backward)

  • Bodyweight squats: 2 sets of 15 reps

  1. Main Workout:
  • Push-ups: 4 sets of 12 reps

  • Bodyweight squats: 4 sets of 15 reps

  • Pull-ups (if you have a pull-up bar): 4 sets of 8 reps (if you can't do pull-ups, substitute with bent-over rows using a backpack filled with books or water bottles)

  • Plank: 3 sets, hold for 30-60 seconds each

  1. Cardio Finisher:
  • High knees: 3 sets of 1 minute

  • Mountain climbers: 3 sets of 1 minute

  • Jumping jacks: 3 sets of 1 minute

  1. Cool Down:
  • Stretching: Focus on all major muscle groups for 10-15 minutes

Workout plan

Day 2: Lower Body and Core

Workout plan

Day 2: Lower Body and Core

  1. Warm-up:
  • Leg swings: 2 sets of 15 reps (each leg)

  • Jumping jacks: 3 sets of 1 minute

  • Hip circles: 2 sets of 15 reps (each direction)

  1. Strength Circuit:
  1. Cardio Finisher:
  1. Cool down:
  • Stretching: Focus on legs and core for 10-15 minutes

Day 3: Upper Body and Core

Day 3: Upper Body and Core

  1. Warm-up:
  • Arm circles: 2 sets of 15 reps (forward and backward)

  • Shoulder taps: 2 sets of 15 reps (each shoulder)

  • Arm swings: 2 sets of 15 reps (each arm)

  1. Strength Circuit:
  1. Cardio Finisher:
  1. Cool Down:

• Stretching: Focus on upper body and core for 10-15 minutes

Workout notes for Melody

Remember to stay hydrated throughout your workouts and listen to your body.


If any exercise causes pain beyond normal muscle fatigue, stop immediately and consult with a fitness professional.


Additionally, ensure you're getting adequate nutrition and rest to support muscle growth and recovery.

Melody's workout plan was created just for her using AI