Week 1
Day 1: Chest
• Barbell Bench Press – 4x8
• Incline Dumbbell Press – 4x10
• Cable Flyes – 4x12
• Dips – 3x12
• Push-ups – 3xFailure
• Cardio: 30 min treadmill incline walk
Day 2: Back
• Deadlifts – 4x6
• Lat Pulldown – 4x10
• Bent-over Barbell Rows – 4x8
• Seated Cable Rows – 3x12
• Face Pulls – 3x15
• Cardio: 30 min rowing machine
Day 3: Legs (Quads & Hamstrings)
• Barbell Squats – 4x8
• Romanian Deadlifts – 4x10
• Leg Press – 3x12
• Seated Leg Curl – 3x12
• Standing Calf Raises – 3x15
• Cardio: 40 min stair climber
Day 4: Shoulders
• Overhead Shoulder Press – 4x8
• Lateral Raises – 4x12
• Rear Delt Flyes – 3x12
• Upright Rows – 3x12
• Arnold Press – 3x10
• HIIT: 20 min battle ropes + burpees circuit
Day 5: Arms (Biceps & Triceps)
• Barbell Curls – 4x10
• Hammer Curls – 3x12
• Concentration Curls – 3x12
• Skull Crushers – 4x10
• Triceps Rope Pushdowns – 3x12
• Close-Grip Bench Press – 3x10
• Cardio: 30 min cycling
Day 6: Core & Mobility
• Hanging Leg Raises – 4x15
• Cable Woodchoppers – 3x12 per side
• Plank – 3x1 min
• Russian Twists – 3x20
• Mobility drills (hip openers, thoracic rotations)
• Cardio: 30 min steady-state treadmill walk
Day 7: Rest & Active Recovery
• Yoga or stretching
• Light walking or swimming
Week 2
Day 1: Chest
• Incline Barbell Press – 4x8
• Flat Dumbbell Press – 4x10
• Pec Deck Machine – 3x12
• Weighted Dips – 3x10
• Decline Push-ups – 3xFailure
• Cardio: 30 min stair climber
Day 2: Back
• Pull-ups – 4xFailure
• Single-Arm Dumbbell Rows – 4x10
• T-Bar Rows – 3x10
• Wide-Grip Lat Pulldown – 3x12
• Hyperextensions – 3x15
• Cardio: 30 min treadmill incline walk
Day 3: Legs (Quads & Hamstrings)
• Front Squats – 4x8
• Bulgarian Split Squats – 3x10 per leg
• Hamstring Curls – 3x12
• Standing Calf Raises – 3x15
• Sled Push – 3x20m
• Cardio: 40 min cycling
Day 4: Shoulders
• Dumbbell Shoulder Press – 4x8
• Cable Lateral Raises – 3x12
• Bent-over Rear Delt Flyes – 3x12
• Face Pulls – 3x15
• Landmine Press – 3x10
• HIIT: 20 min kettlebell swings + sled pushes
Day 5: Arms (Biceps & Triceps)
• EZ Bar Curls – 4x10
• Zottman Curls – 3x12
• Preacher Curls – 3x12
• Overhead Triceps Extensions – 4x10
• Close-Grip Push-ups – 3xFailure
• Triceps Dips – 3x12
• Cardio: 30 min rowing machine
Day 6: Core & Mobility
• Hanging Knee Raises – 3x15
• Cable Twists – 3x12 per side
• Ab Rollouts – 3x12
• Bicycle Crunches – 3x20
• Mobility drills
• Cardio: 30 min steady-state elliptical
Day 7: Rest & Active Recovery
• Yoga or stretching
• Light swimming or walking
Week 3
Day 1: Chest
• Dumbbell Bench Press – 4x8
• Incline Machine Press – 4x10
• Cable Crossover – 3x12
• Weighted Push-ups – 3xFailure
• Close-Grip Bench Press – 3x12
• Cardio: 30 min treadmill jog
Day 2: Back
• Chin-ups – 4xFailure
• Reverse-Grip Bent-over Rows – 4x8
• Close-Grip Lat Pulldown – 3x10
• Machine Rows – 3x12
• Shrugs – 3x15
• Cardio: 30 min stair climber
Day 3: Legs (Quads & Hamstrings)
• Sumo Deadlifts – 4x6
• Hack Squats – 4x10
• Glute Ham Raises – 3x12
• Leg Extensions – 3x12
• Jump Squats – 3x15
• Cardio: 40 min steady-state cycling
Day 4: Shoulders
• Barbell Overhead Press – 4x8
• Dumbbell Front Raises – 3x12
• Reverse Pec Deck – 3x12
• Single-Arm Cable Lateral Raises – 3x12
• Dumbbell Shrugs – 3x15
• HIIT: 20 min box jumps + battle ropes
Day 5: Arms (Biceps & Triceps)
• Dumbbell Alternating Curls – 4x10
• Spider Curls – 3x12
• Hammer Rope Curls – 3x12
• Skull Crushers – 4x10
• Diamond Push-ups – 3xFailure
• Rope Triceps Pushdowns – 3x12
• Cardio: 30 min treadmill incline walk
Day 6: Core & Mobility
• Hanging Toes-to-Bar – 3x12
• Weighted Russian Twists – 3x20
• Dead Bugs – 3x15
• Plank to Side Plank – 3x30 sec
• Mobility drills
• Cardio: 30 min steady-state rowing machine
Day 7: Rest & Active Recovery
• Light jogging
• Yoga or stretching
Week 4
Day 1: Chest
• Decline Barbell Press – 4x8
• Dumbbell Flyes – 4x10
• Cable Low-to-High Flyes – 3x12
• Machine Chest Press – 3x10
• Push-ups (different variations) – 3xFailure
• Cardio: 30 min stair climber
Day 2: Back
• Weighted Pull-ups – 4x6
• Meadows Rows – 3x10
• Lat Pullover – 3x12
• Neutral-Grip Machine Rows – 3x10
• Farmer’s Walk – 3x30 sec
• Cardio: 30 min elliptical
Day 3: Legs (Quads & Hamstrings)
• Safety Bar Squats – 4x8
• Romanian Deadlifts – 4x10
• Reverse Lunges – 3x10 per leg
• Lying Leg Curls – 3x12
• Seated Calf Raises – 3x15
• Cardio: 40 min treadmill incline walk
Day 4: Shoulders
• Push Press – 4x8
• Cable Rear Delt Flyes – 3x12
• Lateral Raises Drop Set – 3x12
• Dumbbell Clean & Press – 3x10
• Trap Bar Shrugs – 3x12
• HIIT: 20 min battle ropes + medicine ball slams
Day 5: Arms (Biceps & Triceps)
• Reverse Curls – 4x10
• Incline Dumbbell Curls – 3x12
• Rope Curls – 3x12
• Overhead Dumbbell Triceps Extensions – 4x10
• Bench Dips – 3xFailure
• Machine Triceps Pushdowns – 3x12
• Cardio: 30 min cycling
Day 6: Core & Mobility
• Cable Hanging Knee Tucks – 3x15
• Hanging Side Raises – 3x12 per side
• Hollow Body Hold – 3x30 sec
• TRX Body Saw – 3x12
• Mobility drills
• Cardio: 30 min rowing machine
Day 7: Rest & Active Recovery
• Stretching or foam rolling
• Light swimming or hiking
