(1) Home Program Lower / Upper

Weekly routine: Lower Body, Upper Body

Day 1: Lower Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

Day 2: Upper Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

PS: Your program is suitable for 2-4 workouts per week. Your goal is to do 2 workouts per week. If you really want to train more, and you know that you can stay consistent with having more sessions per week, feel free to add more workout days to your routine (check FAQ to know how to arrange your workouts)

Example:

If you want to train 3-4 days a week: 

Day 1: Lower Body

Day 2: Upper Body

Day 3: Lower Body

Day 4: Upper Body