Weekly Workout

Day 1 — Push A

Chest / Shoulders / Triceps + Core
  • Barbell Bench Press
    4 × 6–8 · Tempo: explosive concentric / 2–3s eccentric · Rest: 2–3 min
  • Incline Dumbbell Press
    3 × 8–10 · Rest: 90–120s
  • Seated OHP (barbell or DB)
    3 × 6–8 · Rest: 2 min
  • Dumbbell Lateral Raise
    3 × 12–15 (strict) · Rest: 60–90s
  • Dips
    3 × 8–12 · Progress: add plate when 12×3 feels light
  • Triceps Pushdowns (rope)
    3 × 10–12 · Rest: 60–75s
  • Core: Hanging Leg Raises
    3 × 12–15 (slow, full range)

Day 2 — Pull A

Back / Biceps + Core
  • Deadlift (conventional)
    3 × 5 · Controlled up + 2s down · Rest: 3 min
  • Pull-Ups / Lat Pull-Down
    4 × 6–10 · Add weight if easy
  • Barbell Row (Pendlay or bent-over)
    3 × 6–8 · Rest: 2–3 min
  • Seated Cable Row
    3 × 10–12 · 1s pause at peak · Rest: 75–90s
  • Face Pulls
    3 × 12–15
  • Hammer Curls
    3 × 8–10
  • Dumbbell Biceps Curl
    3 × 10–12
  • Core: Cable Woodchoppers
    3 × 12 / side

Day 3 — Legs A

Quads / Hams / Glutes + Core
  • Back Squat
    4 × 6–8 · Rest: 2.5–3 min
  • Romanian Deadlift
    4 × 8 · Rest: 2 min
  • Leg Press OR Walking Lunges
    3 × 10–15 (or 3 × 12/leg) · pick one · Rest: 90–120s
  • Leg Curl (machine)
    3 × 12–15
  • Standing Calf Raise
    4 × 12–20
  • Core: Weighted Plank
    3 × 30–45 sec

Day 4 — Active Recovery

30 min low-intensity cardio or 20–30 min mobility/yoga · Prioritize sleep 7.5–8 h
  • Low-intensity cardio (30 min) OR yoga (20–30 min)
  • Mobility / Stretching Focus
  • Sleep 7.5–8 hrs

Day 5 — Push B (Volume)

Chest / Shoulders / Triceps + Core
  • Bench Press
    4 × 8–10 (lighter than Monday)
  • Incline DB Press
    3 × 10–12
  • Arnold Press
    3 × 10–12
  • Lateral Raise
    3 × 15–20 (short rest)
  • Skull Crushers
    3 × 10–12
  • Core: Bicycle Crunches
    2 × 20 (control, slow)

Day 6 — Pull B + Lower (Volume)

Back / Biceps + Lower + Core
  • Front Squat
    3 × 6–8
  • Pull-Ups / Lat Pulldown
    4 × 8–10
  • Single-Arm DB Row
    3 × 10 / side
  • Romanian Deadlift (lighter)
    3 × 8–10
  • Barbell Curl
    3 × 8–10
  • Hip Thrust
    3 × 8–10
  • Back Extension
    3 × 12–15
  • Core: Hanging Knee Raises
    3 × 15

Day 7 — Rest

Full rest. Light walking, stretching, hydration. Food on target.
  • Light walking
  • Stretch & mobility
  • Hydration + nutrition on target