Overview
- Split: Upper / Lower / Push / Pull / Full Body
- Progression: Linear for strength lifts (add 2.5kg/week if able)
- Rest Between Sets: 2–3 mins for compounds, 1–1.5 mins for accessories
Day 1 – Upper Body Strength
1. Bench Press – 4x5
2. Weighted Pull-ups (underhand) – 4x5–8
3. Incline DB Bench Press – 3x8–10
4. Barbell Row – 3x6–8
5. Face Pulls or Band Pull-aparts – 3x15–20
6. Hanging Leg Raises – 3x10–15
Day 2 – Lower Body Strength
1. Deadlift – 4x5
2. Front Squat or Safety Bar Squat – 3x6–8
3. Romanian Deadlifts – 3x10
4. Bulgarian Split Squats – 3x10 each leg
5. Cable Crunches – 3x15
Day 3 – Push Hypertrophy & OHP Focus
1. Overhead Press – 4x3–5
2. Dumbbell Shoulder Press – 3x8–10
3. Incline Machine Press or Hammer Strength Chest Press – 3x10–12
4. Lateral Raises – 3x15–20
5. Triceps Rope Pushdowns – 3x12–15
6. Overhead Triceps Extensions (cable or DB) – 3x12–15
Day 4 – Pull Hypertrophy
1. Pull-ups (overhand, assisted if needed) – 4xAMRAP
2. Chest-Supported Row or Seal Row – 3x10
3. Dumbbell Curls – 3x10–12
4. Hammer Curls or Rope Curls – 3x10–12
5. Rear Delt Flys (machine or DB) – 3x15
6. Plank or Ab Wheel Rollouts – 3 sets
Day 5 – Full Body / Volume Work (optional)
Focuses on volume, muscle symmetry, and weak point training.
1. Deficit Deadlifts or Trap Bar Deadlifts – 3x6
2. Dumbbell Bench Press or Weighted Dips – 3x10
3. Chin-ups or Machine Pulldowns – 3x10
4. Hack Squats or Leg Press – 3x12
5. Calf Raises – 3x15
6. Any core movement (hanging, weighted, etc.) – 3 sets