Baking for Beginners

💪 Weekly Layout (All 4 Weeks Are the Same Structure) Day 1 – Upper Body Push (Chest, Shoulders, Triceps) Day 2 – Lower Body + Core Day 3 – Rest or Active Recovery Day 4 – Upper Body Pull (Back, Biceps) Day 5 – Full Body Strength Circuit Day 6 – Stretch & Scripture Day 7 – Rest 🔁 Week 1 – Foundation Day 1 – Push Dumbbell Floor Press – 3x12 Standing Overhead Press – 3x10 Triceps Dips on Chair – 3x10 Incline Push-ups – 2x15 Verse of the Day: “Whatever you do, work at it with all your heart, as working for the Lord.” – Colossians 3:23 Day 2 – Lower Body + Core Goblet Squats – 3x12 Dumbbell Deadlifts – 3x10 Glute Bridges – 3x15 Plank – 3x 30 seconds Verse: “The Lord is my strength and my shield.” – Psalm 28:7 Day 4 – Pull One-Arm Dumbbell Row – 3x10 per side Resistance Band Face Pull – 3x12 Hammer Curls – 3x12 Banded Pull-Aparts – 2x20 Verse: “Be strong and courageous… for the Lord your God is with you.” – Joshua 1:9 Day 5 – Full Body Circuit (3 rounds) Dumbbell Thrusters – 10 reps Push-ups – 12 reps Band Row – 15 reps Air Squats – 20 reps Burpees – 10 reps Verse: “I discipline my body and keep it under control…” – 1 Corinthians 9:27 Day 6 – Stretch & Scripture Spend 20 minutes foam rolling or stretching. Read Psalm 23 out loud and pray through each verse. 🔄 Week 2 – Progressive Intensity Add one set to each strength movement Increase dumbbell weight if able Push plank holds to 45 seconds Add an optional walk or jog on Day 3 🔁 Week 3 – Time Under Tension Slow down each rep (3-second eccentric) Replace Day 5 with AMRAP: “As Many Rounds As Possible” in 20 minutes: 10 Push-Ups 10 Goblet Squats 15 Band Rows 15 Mountain Climbers 🔁 Week 4 – Test and Reflect Go for rep maxes on your main lifts Time your circuit and beat your week 1 time Write out what you learned physically and spiritually Final Reflection Verse: “Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up.” – Galatians 6:9 🙌 Wrap-Up This plan was made to build your strength and your faith at the same time. If you finished all 4 weeks, you’ve taken your first steps toward living a disciplined, God-honoring lifestyle—physically and spiritually.