Weekly Schedule

• Day 1: Chest, Shoulders, and Triceps

• Day 2: Back and Biceps

• Day 3: Lower Body

Optional Active Recovery (2-3x per week): Light cardio, yoga, mobility work, or recreational sports.

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Warm-Up (5-10 Minutes)

Choose 3-4 dynamic movements:

• Jump rope (1-2 min)

• Bodyweight squats (15 reps)

• Arm circles (30 sec each direction)

• Glute bridges (15 reps)

• Walking lunges (10 reps per leg)

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Workout Structure

Each session consists of compound lifts and accessory exercises. Rest 90-120 seconds between sets.​​

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Day 1: Chest, Shoulders, and Triceps​​

1. Barbell Bench Press – 3 sets of 10-12 reps

2. Z Press or Handstand push-ups – 3 sets of 6-8 reps

3. Push Press – 2 sets of 15 reps

4. Assisted Triceps Dips – 2 sets of 15-20 reps

5. Bodyweight Push-Ups Burnout – Max reps for 2 sets

6. Hanging Leg Raises - 3 sets of 12

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Day 2: Back and Biceps

1. Deadlift – 3 sets of 10-12 reps

2. Lat Pulldowns – 3 sets of 15 reps

3. Single Arm Landmine Rows – 3 sets of 12 reps per side

4. Alternating Dumbbell Curls or "21's" – 3 sets of 12-15 reps

5. Renegade Rows – 3 sets of  20 reps

6. Farmer's Carry – 300 feet (around the building)

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Day 3: Lower Body

1. Overhead Squat or Goblet Squats – 3 sets of 12 reps

2. Back Squat – 3 sets of 10-12 reps

3. Power Cleans or DB Power Cleans – 3 sets of 10 reps

4. Kettlebell Swings – 3 sets of 15 reps

5. Jump Rope – 200 singles or 100 double-unders

6. Upper Circle Crunches – 3 sets of 30 seconds

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Cool-Down and Stretching (5-10 Minutes)

• Hamstring stretch (30 sec/leg)

• Shoulder stretch (30 sec)

• Cat-Cow stretch (10 reps)

• Child’s pose (1 min)

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Active Recovery Suggestions

• Walking or Hiking (30-45 min)

• Yoga or Mobility Flow (20-30 min)

• Light Jogging or Cycling (20-30 min)

• Swimming or Recreational Sports (30-45 min)

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