Push Day (Chest, Shoulders, Triceps) – Monday & Thursday

Chest

• Bench Press: 4 sets of 6–8 reps

• Incline Dumbbell Press: 3 sets of 8–10 reps

• Chest Fly (machine or dumbbells): 3 sets of 10 rep

Shoulders

• Arnold Press: 3 sets of 8–10 reps

• Lateral Raises: 3 sets of 12–15 reps

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

Triceps

• Dips (weighted if possible): 3 sets of 10–12 reps

• Cable Triceps Pushdowns: 3 sets of 12–15 reps

• Overhead Triceps Extensions: 3 sets of 12–15 reps

Pull Day (Back, Biceps, Rear Delts, Traps) – Tuesday & Friday

Back

• Deadlifts: 4 sets of 5 reps

• Pull-Ups: 4 sets to failure

• Barbell Rows: 3 sets of 8–10 reps

• Seated Cable Rows: 3 sets of 10–12 reps

Biceps

• Dumbbell Curls: 3 sets of 10 reps

• Barbell Curls: 3 sets of 8–10 reps

• Hammer Curls: 3 sets of 10–12 reps

Traps

• Barbell Shrugs: 4 sets of 10–12 reps

• Inverted Ring Shrugs: 3 sets of 12–15 reps

Rear Delts

• Face Pulls: 3 sets of 15 reps

Leg Day (Quads, Hamstrings, Glutes, Calves) – Wednesday & Saturday

Quads

• Barbell Squats: 4 sets of 6–8 reps

• Bulgarian Split Squats: 3 sets of 10 reps each leg

• Leg Extensions: 3 sets of 12 reps

Hamstrings

• Romanian Deadlifts (RDLs): 3 sets of 8 reps

• Leg Curls: 3 sets of 12 reps

Calves

• Standing Calf Raises: 3 sets of 15–20 reps

• Donkey Calf Raises: 3 sets of 15–20 reps

Core

• Bicycle Crunches: 3 sets of 20 reps

• Four Counts Leg Lifts: 3 sets of 15–20 reps

Hypertrophy & Explosiveness – Friday (Explosive Movements + Core)

Explosive Training

• Box Jumps: 3 sets of 8 reps

• Medicine Ball Slams: 3 sets of 10 reps

• Jump Squats: 3 sets of 8–10 reps

• Plyometric Push-Ups: 3 sets of 8–10 reps

Core

• Plank: 3 sets, hold for 1 minute

• Russian Twists: 3 sets of 20 reps