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 – 4 sets of 6 reps

2. Incline Dumbbell Press – 3 sets of 8-10 reps

3. Seated Dumbbell Shoulder Press – 3 sets of 8 reps

4. Chest Dips (Assisted if needed) – 3 sets of 8-10 reps

5. Cable Tricep Extensions – 3 sets of 10 reps

6. Plank – 3 sets of 30-45 sec

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Day 2: Back and Biceps

1. Deadlift – 4 sets of 5 reps

2. Weighted Pull-Ups (Assisted if needed) – 3 sets of 6-8 reps

3. Barbell Bent-Over Rows – 3 sets of 8 reps

4. Barbell Curl – 3 sets of 10 reps

5. Face Pulls – 3 sets of 10-12 reps

6. Russian Twists (Weighted Optional) – 3 sets of 20 reps (10 per side)

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Day 3: Lower Body

1. Back Squat – 4 sets of 6 reps

2. Romanian Deadlift – 3 sets of 8 reps

3. Hip Thrusts – 3 sets of 8 reps

4. Walking Lunges – 3 sets of 10 reps per leg

5. Weighted Calf Raises – 3 sets of 10

6. Hanging Leg Raises or Knee Tucks – 3 sets of 10-12 reps

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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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