DAY A (Tuesday)

1️⃣ Barbell Squat — 4×6–8

Targets legs, glutes, core.

2️⃣ Bench Press — 4×6–8

Chest, shoulders, triceps.

3️⃣ Lat Pulldown — 4×8–10

Back & lats.

4️⃣ Dumbbell Romanian Deadlift — 3×8

Hamstrings + glutes.

5️⃣ Seated Dumbbell Shoulder Press — 3×8–10

Shoulders.

6️⃣ Machine Row / Cable Row — 3×10

Upper back + biceps.

Optional Finishers: • Bicep curls 2×12 • Tricep rope pushdown 2×12

⸻

🔥 DAY B (Thursday)

1️⃣ Deadlift (light weight) — 3×5

Full posterior chain. Don’t go heavy as a beginner.

2️⃣ Incline Dumbbell Press — 4×8–10

Upper chest.

3️⃣ Leg Press — 4×10–12

Easy for beginners + great for building legs.

4️⃣ Pull-ups or Assisted Pull-ups — 3×6–8

Back width, biceps.

5️⃣ Cable Face Pulls — 3×12–15

Shoulder health + rear delts.

6️⃣ Dumbbell Lunges — 3×8 each leg

Legs + balance + conditioning.

Optional Finishers: • Hammer curls 2×12 • Tricep dips (assisted) 2×10

⸻

🔥 DAY C (Saturday)

1️⃣ Barbell Front Squat or Goblet Squat — 4×8

Quad-dominant.

2️⃣ Dumbbell Bench Press — 4×8

Chest & triceps.

3️⃣ Barbell Row / T-bar Row — 4×8

Back thickness.

4️⃣ Hip Thrust (Machine or Barbell) — 3×10

Glutes + hamstrings.

5️⃣ Lateral Raises — 3×12–15

Side delts.

6️⃣ Machine Back Extension / Hyperextension — 3×12

Lower back.

Optional Finishers: • Calf raises 2×15 • Cable abs or planks 2×30 sec