u/Still_Tea9629

للاسف مفيش جيم قريب مني ومحتاج ازيد وزن بس بشكل متناسق شوية

173cm 53kg

وايه انسب خطة امشي عليها ؟

ChatGPT suggested this:

Structure: 3 Strength Days + 2 Light Activity Days

• Mon – Workout A

• Tue – Walk + mobility

• Wed – Workout B

• Thu – Walk + mobility

• Fri – Workout A

• Sat – Rest or light walk

• Sun – Workout B next week alternate start

WORKOUT A (Upper Emphasis + Legs)

1. Backpack Squats4 sets × 10–15

2. Push-Ups4 × 6–12

3. Backpack Rows4 × 10–15

4. Pike Push-Ups3 × 6–10

5. Glute Bridges3 × 15–20

6. Vacuum3 × 20–30 sec

WORKOUT B (Back + Chest + Legs Variation)

1. Bulgarian Split Squat3 × 8 each leg

2. Backpack Floor Press4 × 8–12

3. Backpack Rows 4 × 10–15

4. Chair Dips 3 × 8–12

5. Reverse Crunch3 × 12–15

6. Vacuum3 × 20 sec

🚶 Light Days (Tue / Thu)

• Walk 20–30 min

• Shoulder circles

• Thoracic stretch

• Hip flexor stretch

Im ( 173 cm5 feet 8inches/54 kg119 pounds)     The gym is kinda far from where i live n i dont hv time bcz of my studies so I want home workout plan to follow   n id appreciate it if u tell me more about my body like what should i focus more on, maybe also about fat percentage, etc 

Ai suggested this: Structure: 3 Strength Days + 2 Light Activity Days • Mon – Workout A • Tue – Walk + mobility • Wed – Workout B • Thu – Walk + mobility • Fri – Workout A • Sat – Rest or light walk • Sun – Workout B next week alternate start

WORKOUT A (Upper Emphasis + Legs)

1. Backpack Squats4 sets × 10–15
2. Push-Ups4 × 6–12
3. Backpack Rows4 × 10–15
4. Pike Push-Ups3 × 6–10
5. Glute Bridges3 × 15–20
6. Vacuum3 × 20–30 sec

WORKOUT B (Back + Chest + Legs Variation)

1. Bulgarian Split Squat3 × 8 each leg
2. Backpack Floor Press4 × 8–12
3. Backpack Rows 4 × 10–15
4. Chair Dips 3 × 8–12
5. Reverse Crunch3 × 12–15
6. Vacuum3 × 20 sec

🚶 Light Days (Tue / Thu) • Walk 20–30 min • Shoulder circles • Thoracic stretch • Hip flexor stretch