PUSH (Chest, Shoulders, Triceps)

• Barbell Bench Press – 4x8
• Dumbbell Shoulder Press – 4x10
• Incline Dumbbell Press – 3x10
• Lateral Raises – 3x15
• Cable Flys – 3x12
• Tricep Pushdowns – 3x15
• Overhead Tricep Extensions – 3x12

Optional Cardio: 20–30 min incline treadmill walk

PULL (Back, Biceps)

• Deadlifts – 4x6
• Pull-ups (weighted if possible) – 4x10
• Barbell Rows – 3x8
• Face Pulls – 3x15
• Dumbbell Curls – 3x12
• Hammer Curls – 3x12
• Cable Rope Curls – 3x15

Optional Cardio: Rowing machine or HIIT (10–15 min)

LEGS (Quads, Hamstrings, Glutes, Calves)

• Barbell Squats – 4x8
• Romanian Deadlifts – 3x10
• Leg Press – 3x12
• Walking Lunges – 3x12 (each leg)
• Seated Leg Curls – 3x15
• Standing Calf Raises – 4x15
• Seated Calf Raises – 3x20

Optional Cardio: Stairmaster or incline walk (20–30 min)

UPPER (Full Upper Focus, Higher Volume)

• Incline Bench Press – 4x10
• Pull-Ups – 4xMax
• Arnold Press – 3x10
• One-Arm Dumbbell Row – 3x12
• Chest Dips – 3x10–12
• Barbell Curls – 3x12
• Skull Crushers – 3x12

Optional Core Circuit: Planks, hanging leg raises, cable crunches (3 rounds)

LOWER (Glute/Hamstring Focus + Conditioning)

• Trap Bar Deadlifts – 4x8
• Hip Thrusts – 3x12
• Bulgarian Split Squats – 3x10
• Hamstring Curls – 3x15
• Calf Press on Leg Press – 4x15
• Sled Push or Box Jumps – 3 rounds
• Optional finisher: 10-min stairmaster interval training