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
Nutrition: protein shake Protf