Day 1: Upper Body Strength (45 minutes)

• Warm-up:

  • 5–10 minutes of light cardio.

  • Dynamic stretches for shoulders and arms

    • Arm circles and shrugs

• Workout:

  • Bench press: 4 sets of 10–12 reps.

    • Select weight to complete 12–15 reps

  • Pull-ups: 4 sets of 8–10 reps.

    • Lat Pulldown as a sub

  • Standing Military Press: 4 sets of 8–10 reps.

    • Select weight to complete 12–15 reps

  • Bent-Over Rows: 4 sets of 10–12 reps.

    • Select weight to complete 12–15 reps

  • Dips: 4 sets of 10–12 reps.

• Core Exercises:

  • Plank: 4 sets of 30-45 seconds.

  • Oblique Twists: 3 sets of 12–15 reps.

  Day 2: Lower Body Strength (50 minutes)

• Warm-up:

  • 5–10 minutes of light cardio.

  • Dynamic stretches for the hips and legs

• Workout:

  • Squats: 4 sets of 10–12 reps.

    • Select weight to complete 12–15 reps

  • Trapbar Deadlifts: 4 sets of 8–10 reps.

    • Select weight to complete 12–15 reps

  • Lunges: 4 sets of 10 reps per leg.

  • Leg Press: 4 sets of 10–12 reps.

    • Select weight to complete 12–15 reps

  • Calf Raises: 4 sets of 15-20 reps.

• Core Exercises:

  • Plank: 4 sets of 30-45 seconds.

  • Hanging Leg Raises: 3 sets of 12–15 reps.

  Day 3: Full Body Endurance and Core (50 minutes)

• Warm-up:

  • 5–10 minutes of light cardio.

  • Dynamic stretches for the whole body

• Workout:

  • Burpees: 4 sets of 15-20 reps.

  • Kettlebell Swings: 4 sets of 15-20 reps.

  • Box jumps: 4 sets of 12–15 reps.

  • Battle Ropes: 4 sets of 30-45 seconds.

  • Medicine Ball Slams: 4 sets of 12–15 reps.

• Core Exercises:

  • Plank: 4 sets of 30-45 seconds.

  • Russian Twists: 3 sets of 12–15 reps.

    Additional Days: Rest or Cardio

    On the remaining days of the week, Captain America can incorporate cardio workouts, such as running, cycling, or martial arts training. These activities will help maintain cardiovascular fitness and overall endurance.