Push Day (Chest, Shoulders, Triceps) – Monday

Warm-up

• 2 minutes Light Cardio

• Dynamic Stretching

• Clap push-up OR Medicine Ball Slam: 3 sets of 5 explosive reps

Chest

• Bench Press: 4 sets of 5 reps

• Incline Dumbbell Press (Focusing on Chest): 3 sets of 8 reps

Shoulders Super Set

• Lateral Raises: 3 sets of 10–12 reps

• Face Pulls OR Bent-Over Reverse Flys: 3 sets of 12–15 reps

Triceps

• Triceps Push Downs: 2 sets of 10-12 reps

Cool Down

• Short Jog

• Light static stretching

Pull Day (Back, Biceps, Traps) – Wednesday

Warm-up

• 2 minutes Light Cardio

• Dynamic Stretching

• Broad Jumps: 4 sets of 2 reps max distance

Back

• Deadlifts: 4 sets of 3 reps

• Pull-Ups: 3 sets to failure

Back and Biceps Super Set

• Barbell Rows: 3 sets of 6-8 reps

• Dumbbell Curls: 3 sets of 8-10 reps

Traps

• Barbell OR Dumbbell Shrugs: 3 sets of 10–12 reps

• Upright Barbell Rows (Optional): 3 sets of 6-8 reps

Cool Down

• Short Jog

• Light static stretching

Leg Day (Quads, Hamstrings, Glutes, Calves) – Thursday

Warm-up

• 2 minutes Light Cardio

• Dynamic Stretching

• High Box Jumps: 3 sets of 3 reps

Quads

• Barbell Squats: 4 sets of 5 reps

Hamstrings and Core Super Set

• Romanian Deadlifts (RDLs): 3 sets of 6 reps

• Hanging Knee Raises: 3 sets of 15 reps

Accessory Lift

• Bulgarian Split Squats: 2 sets of 8 reps (each leg)

• Calf Raises: 3 sets of 15 slow reps

Cool Down

• Short Jog

• Light static stretching