Weekly Schedule
Each workout is designed to build upon the last, ensuring consistent progress and balanced development.
Day 1 preview available. Unlock to see all workouts.
Push Day 1
Chest, Shoulders, Triceps
Barbell Bench Press
Primary chest builder. Vary grip width across sets.
Sets
4
Reps
8-10
Rest
2:00
Incline Dumbbell Press
Upper chest focus. 30-45 degree incline.
Sets
4
Reps
10-12
Rest
1:30
Dumbbell Shoulder Press
Shoulder mass builder. Keep core engaged.
Sets
3
Reps
10-12
Rest
1:30
Lateral Raises
Side delt isolation. Slight forward lean.
Sets
4
Reps
12-15
Rest
1:00
Tricep Pushdowns
Keep elbows pinned. Full extension.
Sets
3
Reps
12-15
Rest
1:00
Overhead Tricep Extension
Long head emphasis. Keep elbows close to head.
Sets
3
Reps
10-12
Rest
1:00
Day 2 - Pull Day 1
Back, Biceps, Rear Delts
Day 3 - Leg Day 1
Quads, Hamstrings, Glutes
Day 4 - Push Day 2
Chest, Shoulders, Triceps
Day 5 - Pull Day 2
Back, Biceps, Rear Delts
Day 6 - Leg Day 2
Quads, Hamstrings, Glutes
Progression Strategy
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