Day 1: Chest and Abs Day 2: Back and Biceps
- Flat Bench Press: 4 sets of 6-8 reps - Deadlifts: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps - Pull-Ups: 4 sets of 8-10 reps
- Cable Flyes: 3 sets of 12-15 reps - Barbell Rows: 4 sets of 8-10 reps
- Chest Dips: 3 sets to failure - Lat Pulldowns: 3 sets of 10-12 reps
- Hanging Leg Raises: 4 sets of 15 reps - Barbell Curls: 4 sets of 10-12 reps
- Cable Crunches: 3 sets of 20 reps - Hammer Curls: 3 sets of 12-15 reps
Day 3: Legs Day 4: Shoulders and Abs
- Squats: 4 sets of 6-8 reps - Overhead Press: 4 sets of 6-8 reps
- Leg Press: 4 sets of 10-12 reps - Lateral Raises: 4 sets of 12-15 reps
- Romanian Deadlifts: 4 sets of 8-10 reps - Front Raises: 3 sets of 12-15 reps
- Leg Extensions: 3 sets of 12-15 reps - Rear Delt Flyes: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 12-15 reps - Planks: 3 sets of 60 seconds
- Calf Raises: 4 sets of 15-20 reps - Russian Twists: 3 sets of 20 reps per side
Day 5: Full Body Day 6: Cardio and Conditioning
- Bench Press: 4 sets of 8-10 reps - High-Intensity Interval Training (HIIT):
- Deadlifts: 4 sets of 6-8 reps 20 minutes
- Squats: 4 sets of 8-10 reps - Ab Circuit: 3 sets of 3 exercises
- Pull-Ups: 3 sets of 8-10 reps (e.g., leg raises, crunches, planks)
- Dumbbell Shoulder Press: 3 sets of 10-12
reps
