Strength programme

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 Here is a concise strength workout program for Monday to Friday:

**Monday - Upper Body Strength:**
- Bench Press: 4x6-8
- Pull-Ups or Rows: 4x6-8
- Overhead Press: 3x8-10
- Dumbbell Rows: 3x10-12
- Tricep Dips: 3x12-15

**Tuesday - Lower Body Strength:**
- Squats: 4x6-8
- Deadlifts: 4x6-8
- Lunges: 3x8-10 per leg
- Leg Press: 3x10-12
- Calf Raises: 3x15-20

**Wednesday - Rest or Active Recovery**

**Thursday - Upper Body Strength:**
- Pull-Ups: 4x6-8
- Bench Press: 4x6-8
- Bent Over Rows: 3x8-10
- Shoulder Press: 3x10-12
- Bicep Curls: 3x12-15

**Friday - Lower Body Strength:**
- Deadlifts: 4x6-8
- Squats: 4x6-8
- Leg Curls: 3x8-10
- Leg Extensions: 3x10-12
- Romanian Deadlifts: 3x12-15

This plan focuses on alternating upper and lower body strength workouts throughout the week to target different muscle groups effectively. Adjust weights and reps based on your strength level and progress over time.