Mon to Friday
7:00 AM – 8:15 AM: wake up, Breakfast & personal time.
University Classes
Follow your provided class timetable.
Afternoon Break
2:05 PM – 3:00 PM: Lunch and relaxation
(Use short breaks between classes for:
Quick reading (e.g., 5-10 minutes per break,
Snacks and hydration)
Evening Routine
4:00 PM – 4:30 PM: Relax or take a short walk.
4:30 PM – 5:30 PM: Self-study (focus on reviewing class notes or practicing English grammar/vocabulary).
5:30 PM – 6:30 PM: Personal time or light exercise.(Shower time)
6:30 PM – 7:30 PM: Reading or reviewing books (fiction or academic).
7:30 PM – 9:00 PM: Practice speaking and listening skills for language study (use apps, podcasts, or videos).
9:00 PM – 10:00 PM: personal times.
10:00 PM: Sleep
Saturday – Sunday / Weekends
Morning
7:30 AM – 8:00 AM: Wake up and breakfast.
8:00 AM – 11:00 AM: personal time.(house works)
Daytime
11:00 AM – 12:00 PM: Self-study (review the week’s lessons, focus on assignments).
12:00 PM – 1:30 PM: Lunch and rest.
1:30 PM – 3:00 PM: Reading book.
3:00 PM – 4:00 PM: personal times.
Evening
4:00 PM – 5:30 PM: Social or personal time.
5:30 PM – 6:30 PM: Light exercise or walking.
6:30 PM – 7:30 PM: Dinner.
7:30 PM – 8:30 PM: Practice English speaking and listening.
8:30 PM – 9:00 PM: Reflection on the week.(taking notes or planning for the day)
10:00 PM: Sleep.
Monday: Chest & Core
1. Push-Ups: 3 sets of 10-15 reps
2. Incline Push-Ups (place hands on a higher surface): 3 sets of 10-15 reps
3. Plank: 3 sets, hold for 30-60 seconds
4. Bicycle Crunches: 3 sets of 20 reps (10 per side)
5. Mountain Climbers: 3 sets of 20 reps
Tuesday: Cardio & Core
1. High Knees: 3 sets of 1 minute
2. Burpees: 3 sets of 10 reps
3. Leg Raises: 3 sets of 15 reps
4. Russian Twists: 3 sets of 20 reps (10 per side)
5. Plank Shoulder Taps: 3 sets of 20 taps
Wednesday: Chest & Strength
1. Wide Push-Ups: 3 sets of 10-15 reps
2. Diamond Push-Ups: 3 sets of 8-10 reps
3. Chest Dips on a Chair: 3 sets of 10 reps
4. Side Plank (each side): 3 sets, hold for 20-40 seconds
5. Flutter Kicks: 3 sets of 20 reps
Thursday: Rest or Active Recovery
Light yoga, stretching, or a 30-minute walk.
Friday: Chest & Cardio Combo
1. Push-Up to Shoulder Tap: 3 sets of 10-12 reps
2. Incline Push-Ups: 3 sets of 10-15 reps
3. Jumping Jacks: 3 sets of 1 minute
4. Plank with Hip Dips: 3 sets of 15 reps
5. Mountain Climbers: 3 sets of 20 reps
Saturday: Core Focus
1. Crunches: 3 sets of 20 reps
2. Reverse Crunches: 3 sets of 15 reps
3. Plank with Leg Lift: 3 sets of 10 reps per leg
4. Bicycle Crunches: 3 sets of 20 reps (10 per side)
5. Side Plank Dips: 3 sets of 15 dips per side
Sunday: Rest or Active Recovery
Light yoga, stretching, or an easy walk.
Tips
Warm-Up: Start with 5-10 minutes of dynamic stretches or light cardio before each workout.
Cool-Down: Stretch your chest, abs, and shoulders after each session.
Nutrition: Stick to your OMAD plan but prioritize protein and nutrient-dense meals for muscle recovery and fat
loss.
Progression: Increase reps or sets weekly as your strength improves.
Stay consistent, and you'll notice changes in a few weeks!
