| Day | Focus | Exercises | Sets x Reps | Rest Between Sets |
|---|---|---|---|---|
| 1 | Upper – Push | Bench Press | 4 x 6-8 | 2-3 min |
| Overhead Shoulder Press | 4 x 6-8 | 2-3 min | ||
| Incline Dumbbell Press | 3 x 8-10 | 2 min | ||
| Tricep Dips | 3 x to failure | 2 min | ||
| Tricep Rope Pushdowns | 3 x 10-12 | 90 sec | ||
| Lateral Raises | 3 x 12-15 | 90 sec | ||
| 2 | Lower Body | Back Squats | 4 x 6-8 | 2-3 min |
| Leg Press | 3 x 8-10 | 2 min | ||
| Lunges | 3 x 10/leg | 2 min | ||
| Leg Curls | 3 x 10-12 | 90 sec | ||
| Calf Raises | 4 x 12-15 | 90 sec | ||
| 3 | Rest/Cardio | Choice of light cardio or rest day | - | - |
| 4 | Upper – Pull | Pull-Ups | 4 x to failure | 2-3 min |
| Barbell Rows | 4 x 6-8 | 2-3 min | ||
| Single-Arm Dumbbell Rows | 3 x 8-10 | 2 min | ||
| Face Pulls | 3 x 12-15 | 90 sec | ||
| EZ Bar Curl | 3 x 8-10 | 90 sec | ||
| Hammer Curls | 3 x 10-12 | 90 sec | ||
| 5 | Full Body | T-Bar Row | 4 x 8-10 | 2-3 min |
| Wide Grip Lat Pull-Down | 3 x 10 | 2 min | ||
| Standing Overhead Press | 3 x 8 | 2 min | ||
| Shrugs | 3 x 12 | 90 sec | ||
| Hanging Leg Raises | 3 x to failure | 90 sec | ||
| Farmer’s Walk | 3 x 1 min | 90 sec | ||
| 6&7 | Rest/Cardio | Choice of light cardio, active recovery, or rest days | - | - |