[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-285319-105":53,"doc-detail-285319-en":126},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":119,"head_meta":121,"extra_data":123,"updated_unix":125},105,"en","work-out-plan-gk-fitness","Work Out Plan - GK Fitness","","This document provides a comprehensive weekly workout routine designed by GK Fitness to promote overall health and physical fitness. The plan structures exercises across five active days, covering key muscle groups including chest, shoulders, arms, back, legs, and abdominals, along with designated cardio sessions. Each exercise is specified with set and repetition counts, such as 3 sets of 6-8 reps, to guide effective strength training. The routine is balanced with designated rest days on Thursday, Saturday, and Sunday, ensuring adequate recovery for optimal results and muscle growth. The program incorporates fundamental movements like bench presses, rows, curls, and squats, making it a well-rounded guide for individuals seeking a structured fitness regimen.",{"@graph":63,"@context":118},[64,80,101],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/work-out-plan-gk-fitness/285319/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/work-out-plan-gk-fitness/285319.png","ImageObject",442,249,{"name":88,"@type":89},"Maeve","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/vnd.openxmlformats-officedocument.wordprocessingml.document","2026-09-20","2026-09-17",true,{"@type":98,"interactionType":99,"userInteractionCount":73},"InteractionCounter",{"@type":100},"ViewAction",{"@type":102,"mainEntity":103},"FAQPage",[104,110,114],{"name":105,"@type":106,"acceptedAnswer":107},"What is the weekly frequency of this workout plan?","Question",{"text":108,"@type":109},"The plan consists of five active workout days from Monday to Friday, with scheduled rest days on Thursday, Saturday, and Sunday.","Answer",{"name":111,"@type":106,"acceptedAnswer":112},"How many sets and repetitions are recommended for strength exercises?",{"text":113,"@type":109},"Most strength training exercises in this plan are performed in 3 sets of 6-8 repetitions.",{"name":115,"@type":106,"acceptedAnswer":116},"What muscles are targeted on Wednesday?",{"text":117,"@type":109},"Wednesday is dedicated to training the arms (biceps and triceps) and the back muscles.","https://schema.org",{"og:url":78,"og:type":120,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":122,"canonical":78},"index,follow",{"doc_id":124,"site_id":56},285319,1789629784,{"code":4,"msg":5,"data":127},{"doc_id":124,"user_id":128,"nickname":88,"user_avatar":129,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":76,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":135,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":125,"read_time":76},5909877438554,"https://ap-avatar.wpscdn.com/avatar/5600025385ad2bf12a7?_k=1778553567797529272","WORK OUT PLAN\nFit your body for good health\nGK FITNESS\n\u000f\nDAYS\nEXERCISES\nMonday\nChest and Shoulders\nTuesday\nCardio\nWednesday\nArms and Back\nThursday\nOff\nFriday\nLegs and Abs\nSaturday\nOff\nSunday\nOff\nChest\nFlat Bench Press\n3 sets\n6-8 reps\nIncline Bench Press\n3 sets\n6-8 reps\nDecline Bench Press\n3 sets\n6-8 reps\n\u000f\nSHOULDERS\nDB Shoulder Press\n3 sets\n6-8 reps\nDB Side Raise\n3 sets\n6-8 reps\nDB Front Raise\n3 sets\n6-8 reps\n\u000f\nCARDIO\nTreadmill - Running\n30 min\nElliptical\n15 min\n\u000f\nARMS\nBarbell Curl  (Biceps)\n3 sets\n6-8 reps\nHammer Curl  (Biceps)\n3 sets\n6-8 reps\nPreacher Curl  (Biceps)\n3 sets\n6-8 reps\nDB Kickback  (Triceps)\n3 sets\n6-8 reps\nTriceps Pushdown  (Triceps)\n3 sets\n6-8 reps\nBench Dips  (Triceps)\n3 sets\n6-8 reps\n\u000f\nBACK\nPull-ups\n3 sets\n6-8 reps\nWide Grip Lat Pull down\n3 sets\n6-8 reps\nDumbbell Row\n3 sets\n6-8 reps\n\u000f\nLEGES\nBarbell Squat\n3 sets\n6-8 reps\nLeg Extension\n3 sets\n6-8 reps\nLeg Curl\n3 sets\n6-8 reps\n\u000f\nABS\nStandard Crunches\n3 sets\n6-8 reps\nLeg Raise\n3 sets\n6-8 reps\nPlank\n3 sets\n30sec","cbCaitOKpvNVn4Yp","https://ap.wps.com/l/cbCaitOKpvNVn4Yp","docx",3088050,8,"English","# Weekly Schedule\n# Exercise Regimen\n## Chest and Shoulders\n## Cardio\n## Arms and Back\n## Legs and Abs","[{\"question\":\"What is the weekly frequency of this workout plan?\",\"answer\":\"The plan consists of five active workout days from Monday to Friday, with scheduled rest days on Thursday, Saturday, and Sunday.\"},{\"question\":\"How many sets and repetitions are recommended for strength exercises?\",\"answer\":\"Most strength training exercises in this plan are performed in 3 sets of 6-8 repetitions.\"},{\"question\":\"What muscles are targeted on Wednesday?\",\"answer\":\"Wednesday is dedicated to training the arms (biceps and triceps) and the back muscles.\"}]","Work Out Plan - GK Fitness | DOCX"]