TUESDAY
Chest + Triceps
Push Day — Build upper body pressing power
Barbell Bench Press
CompoundChest, Triceps, Shoulders
Incline Barbell Press
CompoundUpper Chest, Shoulders
Cable Crossover Fly
IsolationInner Chest
Decline Bench Press
CompoundLower Chest, Triceps
Rope Tricep Pushdown
IsolationTriceps
Skull Crushers
IsolationTriceps
THURSDAY
Shoulders + Biceps
Press & Curl Day — Sculpt boulders and peaks
Barbell Overhead Press
CompoundShoulders, Triceps
Dumbbell Lateral Raise
IsolationSide Delts
Dumbbell Front Raise
IsolationFront Delts
Cable Face Pull
IsolationRear Delts, Rotator Cuff
Barbell Bicep Curl
IsolationBiceps
Hammer Curl
IsolationBiceps, Brachialis
SATURDAY
Legs + Hip Power
Lower Body Day — Build a strong foundation
Barbell Back Squat
CompoundQuads, Glutes, Core
45° Leg Press
CompoundQuads, Glutes
Romanian Deadlift
CompoundHamstrings, Glutes
Leg Curl Machine
IsolationHamstrings
Leg Extension
IsolationQuads
Hip Abduction Machine
IsolationHip Abductors, Glutes
Barbell Hip Thrust
CompoundGlutes, Hamstrings
Standing Calf Raise
IsolationCalves
SUNDAY
Back + Triceps
Pull Day — Develop a powerful posterior chain
Barbell Deadlift
CompoundBack, Glutes, Hamstrings
Barbell Bent Over Row
CompoundLats, Rhomboids, Biceps
Lat Pulldown
CompoundLats, Biceps
Single Arm DB Row
CompoundLats, Rhomboids
Overhead Tricep Ext
IsolationTriceps
Incline Dumbbell Curl
IsolationBiceps (long head)
WEEKLY
Meal Plan
Fuel your gains with the right nutrition