🏋️ Program Workout 1-3 Bulan

🎯 Tujuan Program Ini

• Meningkatkan massa otot (hypertrophy) dengan progressive overload
• Kekuatan & daya tahan otot
• Six-pack & core kuat
• Lengan (biceps & triceps) lebih berisi
• Bahu lebar & postur optimal
• Kesehatan kardiovaskular (lari mingguan)
• Fleksibilitas & pemulihan

🛠️ Peralatan yang Dibutuhkan

• Dumbbell 5kg (1 buah, digunakan bergantian untuk single arm)
• Matras yoga
• Kursi/bench untuk dip & step up

📊 Skema Progressive Overload (1-3 Bulan)

• Rest antar set: 45-90 detik
• Tempo bulan 3: turunkan beban 3-4 detik → kontraksi maksimal

📅 Jadwal Workout Mingguan

• Senin → Push (Chest, Shoulders, Triceps + Core)
• Selasa → Pull (Back, Biceps + Core)
• Rabu → Active Recovery (stretching / yoga / jalan santai)
• Kamis → Legs + Core
• Jumat → Arms & Shoulders Hypertrophy
• Sabtu → Full Body + Cardio ringan
• Minggu → Lari 5-7K (Easy-Moderate Pace)

🏋️‍♂️ Senin - Push Day (Chest, Shoulders, Triceps + Core)

• Push Up - 3-4 set x 8-20
• Single Arm Floor Press - 3-4 set x 8-15/arm
• Dumbbell Lateral Raise - 3-4 set x 10-20
• Seated Tricep Press - 3-4 set x 8-15
• Bench Dip - 3-4 set x 10-20
• Plank - 3x30-60 detik

💪 Selasa - Pull Day (Back, Biceps + Core)

• Dumbbell Bicep Curl - 3-4 set x 10-20
• Hammer Curls - 3-4 set x 10-15
• Cross Body Hammer Curls - 3-4 set x 10-15/arm
• Bodyweight Squat Hold - 3-4 set x 15-20
• Concentration Curl - 3-4 set x 8-15/arm
• Core Circuit (2-3 round)
  • Russian Twist - 15/side
  • Leg Raise - 12-15
  • Dead Bug - 12-15

🧘‍♀️ Rabu - Active Recovery

• Stretching / Yoga 15-20 menit
• Jalan santai 20-30 menit
• Foam rolling (opsional)

🦵 Kamis - Legs + Core

• Dumbbell Goblet Squat - 3-4 set x 10-20
• Lunge - 3-4 set x 10-15/leg
• Single Dumbbell Sumo Squat - 3-4 set x 10-15/leg
• Dumbbell Hip Thrust - 3-4 set x 10-15
• Standing Single Arm Dumbbell Shoulder Press - 3-4 set x 10-15
• Wall Sit - 2-3x30-60 detik
• Scissor Kick - 3x15-20

💪 Jumat - Arms & Shoulders Hypertrophy

• Waiter Curls - 3-4 set x 10-15
• Biceps Curl To Shoulder Press - 3-4 set x 8-12
• Single Arm Overhead Press - 3-4 set x 10-15
• Side Laterals to Front Raise - 3-4 set x 12-15
• Dumbbell Hammer Pause Curl - 3-4 set x 8-12
• Dumbbell Halo To Oblique Crunch - 3-4 set x 8-12/side
• Leg Pull-In - 3-4 set x 12-15

🏃‍♂️ Sabtu - Full Body + Cardio Ringan

• Dumbbell Squat To Shoulder Press - 3-4 set x 10-15
• Seated Single Arm Dumbbell Front Press - 3-4 set x 8-12
• Air Squats - 3-4 set x 15-20
• Single Arm Floor Press - 3-4 set x 10-15/arm
• Plank - 3x45-60 detik
• Butt Kick - 3x20-30
• Optional Cardio: Elliptical/Jogging 10-15 menit

🏃💨 Minggu - Running Day

• Lari 5-7 km (easy-moderate pace, bisa ngobrol)
• Durasi: ±35-50 menit
• Tujuan:
  • Kesehatan kardiovaskular
  • Fat burn
  • Recovery aktif (aliran darah → otot segar)
• Tips:
  • Jangan sprint, cukup pace nyaman
  • Kalau terasa berat: lari 1 km → jalan cepat 500m → lanjut lagi
  • Setelah lari → stretching hip flexor, hamstring, betis, lower back

🔑 Tips Penting untuk Kesuksesanmu

• Progressive Overload: tambah reps / set / kurangi rest tiap minggu
• Mind-Muscle Connection: fokus kontraksi tiap rep
• Core hampir tiap hari → abs makin defined
• Protein: target 1.6-2g/kgBB per hari
• Recovery: tidur cukup 7-8 jam