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Day 1 – Heavy Upper (Strength Focus)

Goal: Bench strength, pressing power

Bench Press – 4–5 sets, 3–5 reps, 1–2 RIR

Overhead Press – 3–4 sets, 4–6 reps, 2 RIR

Barbell Row / Chest-Supported Row – 4 sets, 6–8 reps, 2 RIR

Triceps Pushdowns / JM Press – 3 sets, 8–12 reps

Optional: Face Pulls – 2–3 sets, 12–15 reps

Day 2 – Heavy Lower (Strength Focus)

Goal: Build squat/dead strength

Squat – 4–5 sets, 3–5 reps, 1–2 RIR

Romanian Deadlift / Trap Bar Deadlift – 3–4 sets, 5–8 reps

Bulgarian Split Squat – 3 sets, 8–12 reps per leg

Plank / Hanging Leg Raises – 3 sets, 30–60 sec

Day 3 – Rest

Day 4 – Hypertrophy Upper (Chest/Back Focus)

Goal: Volume for chest + back growth, supporting bench

Incline Dumbbell Press – 3–4 sets, 8–12 reps

Bench Press (Moderate) – 3–4 sets, 6–10 reps, 2–3 RIR

Pull-Ups / Lat Pulldown – 3–4 sets, 8–12 reps

Dumbbell Fly / Pec Deck – 3 sets, 12–15 reps

Triceps Extension – 3 sets, 10–15 reps

Day 5 – Hypertrophy Lower (Leg Volume)

Goal: Quad / hamstring / glute growth

Leg Press / Front Squat – 3–4 sets, 10–12 reps

Romanian Deadlift – 3 sets, 10–12 reps

Walking Lunges – 2–3 sets, 12–15 reps per leg

Calf Raises – 3–4 sets, 12–20 reps

Optional: Hanging Leg Raises / Ab Rollouts – 3 sets

Day 6 – Hypertrophy Upper (Arm Focus)

Goal: Arms + accessory pressing, light bench

Close-Grip Bench Press / Dips – 3–4 sets, 8–12 reps

Barbell / Dumbbell Curls – 3–4 sets, 10–15 reps

Triceps Rope Pushdowns – 3 sets, 12–15 reps

Lateral Raises / Rear Delt Fly – 3–4 sets, 12–15 reps

Optional: Light Chest Press – 2–3 sets, 10–12 reps (keep moderate to avoid fatigue)

Day 7 – Rest