Day 1: PUSH (Strength & Power)
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 4-6 | 180 | RIR 1. Explosive power off the chest. |
| Standing Barbell Overhead Press | 4 | 5-7 | 150 | RIR 1. Core braced. No leg drive. |
| Weighted Dips | 3 | 6-8 | 120 | RIR 1. Lean forward to emphasize chest. |
| Close-Grip Bench Press | 3 | 6-8 | 120 | RIR 1. Elbows tucked. Triceps focus. |
Day 2: PULL (Strength & Power)
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Weighted Pull-ups | 4 | 4-6 | 180 | RIR 1. Use a dip belt. Full ROM. |
| Barbell Bent-Over Row | 4 | 6-8 | 150 | RIR 1. Neutral spine. Pull to lower abdomen. |
| T-Bar Row | 3 | 8-10 | 120 | RIR 1. Squeeze the mid-back. |
| Weighted Hanging Leg Raises | 3 | 8-12 | 90 | RIR 1. Control the negative. |
Day 3: LEGS (Strength & Power)
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | 180 | RIR 1. Depth is key. Explosive ascent. |
| Barbell Romanian Deadlift | 4 | 6-8 | 150 | RIR 1. Hinge at hips, feel hamstring stretch. |
| Barbell Hip Thrust | 3 | 8-10 | 120 | RIR 1. Powerful glute contraction at top. |
| Standing Calf Raises | 4 | 8-10 | 90 | RIR 1. Heavy weight. Pause at top and bottom. |
Day 4: PUSH (Hypertrophy & Aesthetics)
Post-Workout: HIIT Session 1
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-12 | 90 | RIR 1. Upper chest contraction. |
| Seated Dumbbell Shoulder Press | 3 | 10-15 | 75 | RIR 0. Control the eccentric phase. |
| Machine Chest Fly (Pec Deck) | 3 | 12-15 | 60 | RIR 0. Squeeze at peak for 1 second. |
| Dumbbell Lateral Raises | 4 | 12-20 | 60 | RIR 0. Light weight, strict form. |
| Cable Rope Tricep Pushdown | 3 | 12-15 | 60 | RIR 0. Superset with below. |
| Overhead Cable Tricep Extension | 3 | 12-15 | 60 | RIR 0. Superset with above. |
Day 5: PULL (Hypertrophy & Aesthetics)
Post-Workout: Zone 2 Cardio (30 min)
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Lat Pulldown (Wide Grip) | 4 | 10-12 | 90 | RIR 1. Drive elbows down and back. |
| Seated Cable Row (Neutral Grip) | 3 | 12-15 | 75 | RIR 0. Retract shoulder blades. |
| Dumbbell Pullover | 3 | 12-15 | 75 | RIR 1. Stretch focus for lats/serratus. |
| Face Pulls | 4 | 15-20 | 60 | RIR 0. Light weight, rear delt focus. |
| Incline Dumbbell Curl | 3 | 10-12 | 60 | RIR 0. Superset with below. Full stretch. |
| Dumbbell Hammer Curl | 3 | 10-12 | 60 | RIR 0. Superset with above. |
Day 6: LEGS (Hypertrophy & Aesthetics)
Post-Workout: HIIT Session 2
| Exercise | Sets | Reps | Rest (sec) | Intensity / Notes |
|---|---|---|---|---|
| Leg Press | 4 | 12-15 | 90 | RIR 0. Constant tension, no lockout. |
| Bulgarian Split Squats | 3 | 10-12 (each) | 75 | RIR 1. Focus on stability. |
| Lying Leg Curls | 4 | 12-15 | 60 | RIR 0. Squeeze hamstrings at peak. |
| Leg Extensions | 4 | 15-20 | 60 | RIR 0. Squeeze quads at top for 1-2s. |
| Seated Calf Raises | 4 | 15-20 | 45 | RIR 0. Target soleus muscle. |
| Box Jumps | 3 | 5 | 120 | Maximal explosive intent. Land softly. |
| Kettlebell Swings | 3 | 15 | 90 | Explosive hip hinge. Glutes do the work. |
Day 7: REST (Active Recovery)
Recovery is when adaptation occurs. Focus on light activity to promote blood flow and aid muscle repair without adding stress.
- Primary Task: Zone 2 Cardio Session.
- Duration: 45 minutes.
- Intensity: Light; conversational pace.
- Examples: Brisk walk, light cycling, or elliptical.
- Goal: Enhance recovery, improve cardiovascular health, and prime for the next training week.
Prioritize nutrition and hydration to maximize recovery.