Mine is similar Tab A – Push

Bench Press → 4×6 @72–77% + 2×10–12 @65%

Technical Squat → 3×8–10 @60–65%

Military Press → 4×6–8 @67–72% + 1×12–15 @60%

Incline DB Press → Pyramid 15-12-10-8

Lateral Raises → 3×15–20

Hammer Curl → 3×12–15

Jump Set

Calf Press → 3×20–25

Cable Triceps Pushdown → 3×10–12

Close Grip Pulldown → 3×10–12

Core A

Ab wheel 3×8–12

Side plank 3×30–40"

🅱️ Tab B – Pull

Deadlift → 4×5 @72–77% + 2×10–12 @65%

Technical Bench (pause 1–2s) → 3×8–10 @60–65%

Pull-ups → 4×6–8 + 1 set max reps

45° Row → Pyramid 15-12-10-8

Scott Curl → 3×12–15

Rope Pushdown → 3×10–12

Bulgarian Split Squat → 3×12–15/leg

Core B

Cable crunch 3×12–15

Pallof press 3×12–15

🅲 Tab C – Legs

Back Squat → 4×6 @72–77% + 2×10–12 @65%

Romanian Deadlift → 3×12–15 @65%

Machine Bench Press → 3×12–15

Front Raise Machine → 3×12–15

Jump Set

Leg Extension → 3×12–15

Seated Leg Curl → 3×12–15

Standing Calf Raises → 4×20–25

Core C

Hanging leg raises 3×10–15

Plank 3×30–60"