Day 1: Chest and Triceps
- Barbell Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Dips: 4 sets of 8-10 reps
- Cable Flyes: 3 sets of 10-12 reps
- Close Grip Bench Press: 3 sets of 8-10 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
Day 2: Back and Biceps
- Deadlifts: 4 sets of 6-8 reps
- Bent-Over Rows: 4 sets of 8-10 reps
- Pull-Ups: 4 sets of 8-10 reps
- T-Bar Rows: 3 sets of 10-12 reps
- Barbell Bicep Curls: 3 sets of 8-10 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs
- Squats: 4 sets of 6-8 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Press: 4 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Extensions: 3 sets of 10-12 reps
- Hamstring Curls: 3 sets of 10-12 reps
Day 4: Shoulders and Abs
- Military Press: 4 sets of 6-8 reps
- Dumbbell Lateral Raises: 4 sets of 8-10 reps
- Arnold Press: 3 sets of 10-12 reps
- Upright Rows: 3 sets of 8-10 reps
- Weighted Plank: 3 sets, hold for 45 seconds each
- Hanging Leg Raises: 3 sets of 10-12 reps
Day 5: HIIT Cardio and Core
- 20 minutes of high-intensity interval training (HIIT) cardio, such as sprints or cycling
- Core exercises: Perform exercises like medicine ball slams, cable woodchoppers, and hanging knee raises for 3 sets of 10-12 reps each.
Day 6: Rest and Recovery
Day 7: Full Body Strength and Hypertrophy
- Squats: 4 sets of 6-8 reps
- Bench Press: 4 sets of 6-8 reps
- Barbell Rows: 4 sets of 6-8 reps
- Overhead Press: 4 sets of 6-8 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Pull-Ups: 4 sets of 8-10 reps
- Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips: 3 sets of 8-10 reps
