Day 1: Push (Chest, Shoulders, Triceps)

Bench Press: 4 sets x 6-8 reps

Overhead Press: 3 sets x 8-10 reps

Incline Dumbbell Press: 3 sets x 8-10 reps

Lateral Raises: 4 sets x 12-15 reps

Tricep Dips: 3 sets x 8-10 reps

Skull Crushers: 3 sets x 10-12 reps

Day 2: Pull (Back, Biceps)

Deadlifts: 4 sets x 6-8 reps

Pull-ups: 3 sets to failure

Barbell Rows: 3 sets x 8-10 reps

Face Pulls: 4 sets x 12-15 reps

Hammer Curls: 3 sets x 10-12 reps

Barbell Curls: 3 sets x 8-10 reps

Day 3: Legs (Quads, Hamstrings, Calves)

Squats: 4 sets x 6-8 reps

Romanian Deadlifts: 3 sets x 8-10 reps

Leg Press: 3 sets x 10-12 reps

Leg Curls: 3 sets x 10-12 reps

Calf Raises: 5 sets x 12-15 reps

Repeat for Days 4-6 with slightly varied exercises or increased intensity.

Day 1: Upper Body

Bench Press: 4 sets x 6-8 reps

Barbell Rows: 4 sets x 8-10 reps

Overhead Press: 3 sets x 8-10 reps

Pull-ups: 3 sets to failure

Dumbbell Curls: 3 sets x 10-12 reps

Tricep Pushdowns: 3 sets x 10-12 reps

Day 2: Rest

Day 3: Lower Body

Squats: 4 sets x 6-8 reps

Deadlifts: 3 sets x 6-8 reps

Leg Press: 3 sets x 10-12 reps

Calf Raises: 4 sets x 12-15 reps

Day 3: Rest

Repeat for Days 4-7 (with Day 7 as rest).

Day 1: Full Body

Squats: 4 sets x 6-8 reps

Bench Press: 4 sets x 6-8 reps

Barbell Rows: 4 sets x 8-10 reps

Overhead Press: 3 sets x 8-10 reps

Deadlifts: 3 sets x 5 reps (can alternate weekly with squats for the primary lift)

Day 2: Rest

Day 3: Full Body

Deadlifts: 4 sets x 6-8 reps (if not done as primary on Day 1)

Pull-ups: 3 sets to failure

Dumbbell Shoulder Press: 3 sets x 8-10 reps

Incline Dumbbell Press: 3 sets x 8-10 reps

Leg Press: 3 sets x 10-12 reps

Calf Raises: 4 sets x 12-15 reps

Day 4: Rest

Day 5: Full Body

Front Squats: 4 sets x 6-8 reps

Push-ups: 4 sets to failure

Pendlay Rows: 3 sets x 8-10 reps

Dips: 3 sets x 8-10 reps

Romanian Deadlifts: 3 sets x 8-10 reps

Calf Raises: 4 sets x 12-15 reps

Days 6-7: Rest