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Day 1: Lower | Day 2: Upper | Day 3: Full | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 15 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 15 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 15 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 15 reps | 60s | |
2. Lat Pulldown | 3 sets | 15 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 15 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 15 reps | 60s | |
2. Barbell Push Press | 3 sets | 15 reps | 60s | |
3. Russian Twist![]() | 3 sets | 15 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 15 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 15 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 15 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 15 reps | 60s | |
2. Lat Pulldown | 3 sets | 15 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 15 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 15 reps | 60s | |
2. Barbell Push Press | 3 sets | 15 reps | 60s | |
3. Russian Twist![]() | 3 sets | 15 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 15 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 15 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 15 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 15 reps | 60s | |
2. Lat Pulldown | 3 sets | 15 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 15 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 15 reps | 60s | |
2. Barbell Push Press | 3 sets | 15 reps | 60s | |
3. Russian Twist![]() | 3 sets | 15 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 20 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 20 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 20 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 20 reps | 60s | |
2. Lat Pulldown | 3 sets | 20 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 20 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 20 reps | 60s | |
2. Barbell Push Press | 3 sets | 20 reps | 60s | |
3. Russian Twist![]() | 3 sets | 20 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 20 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 20 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 20 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 20 reps | 60s | |
2. Lat Pulldown | 3 sets | 20 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 20 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 20 reps | 60s | |
2. Barbell Push Press | 3 sets | 20 reps | 60s | |
3. Russian Twist![]() | 3 sets | 20 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 3 sets | 20 reps | 60s | |
2. 45 Degree Leg Press | 3 sets | 20 reps | 60s | |
3. Barbell Hip Thrust with Bench | 3 sets | 20 reps | 60s | |
4. Dumbbell Bulgarian Split Squat![]() | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 3 sets | 20 reps | 60s | |
2. Lat Pulldown | 3 sets | 20 reps | 60s | |
3. Seated Dumbbell Shoulder Press![]() | 3 sets | 20 reps | 60s | |
4. One-Arm Bent-Over Dumbbell Row | 3 sets | 25 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 20 reps | 60s | |
2. Barbell Push Press | 3 sets | 20 reps | 60s | |
3. Russian Twist![]() | 3 sets | 20 reps | 60s | -With dumbbell |
4. Plank | 3 sets | 25 reps | 60s |
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