| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Chest + Triceps + LISS | Incline Barbell Bench Press | 4 | 12-8 | Last set AMRAP |
| Decline Barbell Bench Press | 3 | 12-8 | Last set AMRAP | ||
| Cable Flyes | 3 | 12-8 | Last set AMRAP | ||
| EZ-Bar Skullcrushers | 3 | 12-8 | Last set AMRAP | ||
| Dips | 3 | 12-8 | Last set AMRAP | ||
| Reverse Tricep Pushdowns | 3 | 12-8 | Last set AMRAP | ||
| Tuesday | Back + Biceps | Lat Pulldown + Dumbbell Curls (superset) | 4 | 8-12 | Last set dropset |
| T-Bar Row | 4 | 8-12 | Last set dropset | ||
| Hammer Curls | 4 | 8-12 | Last set dropset | ||
| Wednesday | Legs | Front Squat | 4 | 8-12 | Last set dropset |
| Leg Press | 4 | 8-12 | Last set dropset | ||
| Bulgarian Split Squats | 4 | 8-12 | Last set dropset | ||
| Leg Curls | 4 | 8-12 | Last set dropset | ||
| Thursday | Shoulders + Chest | Military Press + Cable Crossovers (superset) | 4 | 8-12 | Last set dropset |
| Rear Delt Flyes | 4 | 8-12 | Last set dropset | ||
| Shrugs | 4 | 8-12 | Last set dropset | ||
| Friday | Chest + Triceps | Dumbbell Bench + Tricep Overhead Ext (superset) | 4 | 8-12 | Last set dropset |
| Pec Deck | 4 | 8-12 | Last set dropset | ||
| Skullcrushers | 4 | 8-12 | Last set dropset | ||
| Saturday | Conditioning + Core | LISS (incline walk) | - | 30 mins | - |
| Russian Twists | 3 | AMRAP | - | ||
| Hanging Leg Raises | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |
| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Chest + Triceps + LISS | Dumbbell Incline Press | 4 | 10-12 | Last set dropset |
| Flat Bench Press | 4 | 10-12 | Normal pace | ||
| Cable Crossovers | 3 | 10-12 | Focus on squeeze | ||
| Overhead Tricep Extension | 3 | 10-12 | Last set dropset | ||
| Dips | 3 | 10-12 | Use bodyweight or assisted | ||
| Cable Pushdowns | 3 | 10-12 | Last set burnout | ||
| Tuesday | Back + Biceps | Dumbbell Deadlift | 4 | 10-12 | Focus on form |
| Lat Pulldown | 4 | 10-12 | Last set burnout | ||
| Dumbbell Rows | 4 | 10-12 | Slow eccentric | ||
| Seated Cable Rows | 3 | 10-12 | Focus on contraction | ||
| Hammer Curls | 3 | 10-12 | Superset with concentration curls | ||
| Concentration Curls | 3 | 10-12 | Slow negatives | ||
| Wednesday | Legs + HIIT | Barbell Squats | 4 | 10-12 | Heavy compound |
| Romanian Deadlifts | 4 | 10-12 | Focus on stretch | ||
| Lunges | 3 | 10-12 | Alternate legs | ||
| Leg Curls | 3 | 10-12 | Control movement | ||
| Leg Extensions | 3 | 10-12 | Burnout on last set | ||
| Calf Raises | 4 | 15-20 | Full range of motion | ||
| Thursday | Shoulders + Traps + LISS | Seated Dumbbell Press | 4 | 10-12 | Last set burnout |
| Upright Rows | 3 | 10-12 | Slow negatives | ||
| Lateral Raises | 3 | 10-12 | High rep burnout | ||
| Facepulls | 3 | 10-12 | Focus on rear delts | ||
| Shrugs | 4 | 10-12 | Heavy weight | ||
| Reverse Flyes | 3 | 10-12 | Control the movement | ||
| Friday | Arms | Biceps Curls | 4 | 10-12 | Last set burnout |
| Tricep Dips | 4 | 10-12 | Bodyweight or weighted | ||
| Cable Curls | 3 | 10-12 | Controlled movement | ||
| Overhead Tricep Extension | 3 | 10-12 | Slow negatives | ||
| Hammer Curls | 3 | 10-12 | Superset with close-grip bench | ||
| Close-Grip Bench Press | 3 | 10-12 | Last set burnout | ||
| Saturday | Conditioning + Core | HIIT (burpees, mountain climbers) | - | 25 mins | - |
| Ab Wheel Rollouts | 3 | AMRAP | - | ||
| Russian Twists | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |
| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Chest + Shoulders | Barbell Bench Press | 4 | 8-10 | Standard pace |
| Dumbbell Flyes | 4 | 8-10 | Focus on stretch | ||
| Incline Dumbbell Press | 4 | 8-10 | Last set burnout | ||
| Arnold Press | 3 | 8-10 | Slow negatives | ||
| Lateral Raises | 3 | 10-12 | High rep burnout | ||
| Cable Crossovers | 3 | 10-12 | Focus on contraction | ||
| Tuesday | Back + Biceps | Deadlift | 4 | 6-8 | Heavy compound |
| Pull-Ups | 4 | 8-10 | Assisted if needed | ||
| Barbell Rows | 4 | 8-10 | Focus on squeeze | ||
| Dumbbell Curls | 3 | 8-10 | Slow negatives | ||
| Wednesday | Legs + Core | Squats | 4 | 8-10 | Heavy compound |
| Leg Press | 4 | 10-12 | Full range motion | ||
| Lunges | 3 | 10-12 | Alternate legs | ||
| Plank | 3 | Hold 60 sec | - | ||
| Thursday | Shoulders + Chest | Military Press | 4 | 8-10 | Strict form |
| Dumbbell Lateral Raises | 4 | 10-12 | Focus on contraction | ||
| Push-Ups | 3 | AMRAP | - | ||
| Friday | Full Body | Clean and Press | 4 | 6-8 | Explosive movement |
| Bench Press | 4 | 8-10 | Controlled pace | ||
| Squats | 4 | 8-10 | Heavy compound | ||
| Saturday | Conditioning + Core | HIIT (burpees, mountain climbers) | - | 25 mins | - |
| Ab Wheel Rollouts | 3 | AMRAP | - | ||
| Russian Twists | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |
| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Upper Body | Incline Bench Press | 4 | 8-10 | Last set burnout |
| Flat Bench Press | 4 | 8-10 | Controlled pace | ||
| Pec Deck Flyes | 3 | 10-12 | Squeeze at peak | ||
| Tricep Extensions | 3 | 10-12 | Last set dropset | ||
| Cable Crossovers | 3 | 10-12 | Burnout | ||
| Tuesday | Back & Biceps | Barbell Deadlift | 4 | 6-8 | Heavy compound |
| Wide-Grip Pulldowns | 4 | 8-10 | Focus on back | ||
| T-Bar Row | 4 | 8-10 | Strict form | ||
| Dumbbell Curls | 3 | 10-12 | Slow negatives | ||
| Preacher Curls | 3 | 10-12 | Isolate the biceps | ||
| Wednesday | Legs + Core | Squats | 4 | 8-10 | Heavy compound |
| Leg Press | 4 | 10-12 | Full range motion | ||
| Lunges | 3 | 10-12 | Alternate legs | ||
| Leg Curls | 3 | 10-12 | Slow negatives | ||
| Calf Raises | 4 | 15-20 | Full stretch | ||
| Plank | 3 | Hold 60 sec | - | ||
| Thursday | Shoulders + Chest | Military Press | 4 | 8-10 | Strict form |
| Dumbbell Lateral Raises | 4 | 10-12 | Focus on contraction | ||
| Rear Delt Flyes | 3 | 10-12 | Slow negatives | ||
| Cable Facepulls | 3 | 10-12 | Last set burnout | ||
| Push-Ups | 3 | AMRAP | - | ||
| Friday | Full Body | Clean and Press | 4 | 6-8 | Explosive movement |
| Bench Press | 4 | 8-10 | Controlled pace | ||
| Squats | 4 | 8-10 | Heavy compound | ||
| Saturday | Conditioning + Core | LISS (cycling) | - | 30 mins | - |
| Planks | 3 | AMRAP | - | ||
| Side Planks | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |
| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Chest + Shoulders | Push-Ups | 4 | 12-15 | Last set AMRAP |
| Incline Dumbbell Press | 4 | 12-15 | Last set AMRAP | ||
| Lateral Raises | 4 | 12-15 | Last set AMRAP | ||
| Cable Flyes | 4 | 12-15 | Last set AMRAP | ||
| Tuesday | Back + Biceps | Pull-Ups | 4 | 12-15 | Last set AMRAP |
| Seated Rows | 4 | 12-15 | Last set AMRAP | ||
| Dumbbell Curls | 4 | 12-15 | Last set AMRAP | ||
| Rear Delt Flyes | 4 | 12-15 | Last set AMRAP | ||
| Wednesday | Legs + Cardio | Squats | 4 | 12-15 | Last set AMRAP |
| Lunges | 4 | 12-15 | Last set AMRAP | ||
| Step-Ups | 4 | 12-15 | Last set AMRAP | ||
| Jump Rope (intervals) | - | 20 mins | - | ||
| Thursday | Shoulders + Chest | Arnold Press | 4 | 12-15 | Last set AMRAP |
| Dumbbell Flyes | 4 | 12-15 | Last set AMRAP | ||
| Lateral Raises | 4 | 12-15 | Last set AMRAP | ||
| Push-Ups | 4 | 12-15 | Last set AMRAP | ||
| Friday | Full Body | Deadlifts | 3 | 10-12 | Last set AMRAP |
| Bench Press | 3 | 10-12 | Last set AMRAP | ||
| Overhead Press | 3 | 10-12 | Last set AMRAP | ||
| Goblet Squats | 3 | 10-12 | Last set AMRAP | ||
| Planks | 3 | AMRAP | - | ||
| Saturday | Conditioning + Core | HIIT (burpees) | - | 25 mins | - |
| Leg Raises | 3 | AMRAP | - | ||
| Twists | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |
| Day | Focus | Exercise | Sets | Reps | Notes |
|---|---|---|---|---|---|
| Monday | Chest + Shoulders | Flat Bench Press | 4 | 8-12 | Last set dropset |
| Dumbbell Lateral Raises | 4 | 8-12 | Last set dropset | ||
| Incline Flyes | 4 | 8-12 | Last set dropset | ||
| Front Raises | 4 | 8-12 | Last set dropset | ||
| Tuesday | Back + Biceps | Chin-Ups | 4 | 8-12 | Last set dropset |
| Dumbbell Rows | 4 | 8-12 | Last set dropset | ||
| EZ-Bar Curls | 4 | 8-12 | Last set dropset | ||
| Facepulls | 4 | 8-12 | Last set dropset | ||
| Wednesday | Legs | Barbell Squat | 4 | 8-12 | Last set dropset |
| Bulgarian Split Squat | 4 | 8-12 | Last set dropset | ||
| Leg Curl | 4 | 8-12 | Last set dropset | ||
| Calf Raises | 4 | 8-12 | Last set dropset | ||
| Thursday | Shoulders + Chest | Push Press | 4 | 8-12 | Last set dropset |
| Rear Delt Flyes | 4 | 8-12 | Last set dropset | ||
| Cable Crossovers | 4 | 8-12 | Last set dropset | ||
| Lateral Raises | 4 | 8-12 | Last set dropset | ||
| Friday | Arms + Chest | Barbell Curl | 4 | 8-12 | Last set dropset |
| Rope Pushdowns | 4 | 8-12 | Last set dropset | ||
| Incline Dumbbell Press | 4 | 8-12 | Last set dropset | ||
| Dips | 4 | 8-12 | Last set dropset | ||
| Saturday | Conditioning + Core | LISS (cycling) | - | 30 mins | - |
| Planks | 3 | AMRAP | - | ||
| Side Planks | 3 | AMRAP | - | ||
| Sunday | Rest | - | - | - | - |