Strength training with heavy weights for muscle growth.

Compound exercises targeting multiple muscle groups simultaneously.

Resistance training with bands or cables for added resistance.

High-intensity interval training (HIIT) for calorie burning and muscle development.

Squats and deadlifts for overall lower body strength.

Bench press and shoulder press for upper body muscle gain.

Pull-ups and rows for back and arm development.

Lunges and step-ups for lower body muscle activation.

Core exercises like planks and Russian twists for stability and overall strength.

Chest fly and tricep dips for upper body definition.

Bicep curls and tricep extensions for arm strength.