4-Week Beginner Strength Program (No Gym)
A simple plan using dumbbells and bands—3 days/week.
- Day A: Goblet squat, Row, Push-up, Curl, Plank.
- Day B: Split squat, Overhead press, Band pull-aparts, Hip hinge, Side plank.
- Increase reps or resistance weekly; track workouts in a notebook.
Note: This content is educational and not medical advice. Consult a professional for personalized guidance.