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💥 Day 1 - Chest & Shoulders (Push A)
- Barbell Bench Press - 5x6-8
- Dumbbell Shoulder Press - 4x8-10
- Behind-the-Neck Press (light) - 3x10
- Lateral Raises - 4x12 (last set drop set)
- Rear Delt Flys (Dumbbells) - 3x12
- Cuban Press - 3x12 (light, controlled)
- Weighted Dips (chest focused) - 3-4x6-10
- Skull Crushers (lying) - 3-4x9-12
- Triceps Dips (weighted if possible) - 3x10
🔥 Extra Mile (Optional)
- Front Raises (superset) - 3x10
- Landmine Press (superset) - 3x10
💥 Day 2 - Legs & Core (Quads, Glutes, Abs)
- Back Squats - 4x5
- Front Squats - 4x10
- Leg Press - 4x10 (heels high for glute emphasis)
- Walking Lunges (DB or BB) - 3x12 steps/leg
- Standing Calf Raises - 4x15
- Leg Raises - 3x15
- Decline Weighted Sit-Ups - 3x12
- Ab Wheel Rollouts - 3x10-12
🔥 Extra Mile (Optional)
- DB Hip Thrusts - 4x10
- Seated Calf Raise (improvise with DB on knees) - 3x15
💥 Day 3 - Back & Biceps (Pull A)
- Weighted Pull-Ups (mixed grips) - 4x6
- Barbell Rows - 4x8
- Dumbbell Rows (Paused, Full ROM) - 3x12
- Bodyweight Rows - 3x10
- Incline DB Curls - 4x10
- Zottman Curls - 3x10
- Bayesian Cable Curls - 3x12-15
- Forearm Curls DB (big grip) - 3x8-10
🔥 Extra Mile (Optional)
- Barbell or DB Shrugs - 3x15
- Reverse Curls - 3x12 (forearm focus)
💥 Day 4 - Chest & Arms (Push B)
- Incline Barbell or DB Press - 4x6-8
- Dumbbell Press (Flat) - 4x8
- Inclined DB Fly - 4x10-12
- Close-Grip Bench Press - 4x8
- Overhead DB Triceps Extension - 4x10
- Skull Crushers (DB or EZ) - 4x10
- Spider Curls - 4x10-12
- Concentration Curls - 4x10
- Reverse Curls - 4x12
🔥 Extra Mile (Optional)
- Push-Ups to Failure - 3xAMRAP
- Barbell Drag Curls - 3xAMRAP
💥 Day 5 - Posterior Chain & Core (Legs B + Abs)
- Deadlifts (Strength) - 4x5
- Romanian Deadlifts (DB or BB) - 4x10
- Back Squats (High Volume) - 4x12
- Hip Thrusts (Heavy) - 4x10
- Hanging Leg Raises - 4x12
- Landmine 180s - 3x10
- Incline Weighted Sit-Ups - 3x12
🔥 Extra Mile (Optional)
- Deficit deadlifts - 3x10-12/side
- Landmine Reverse Lunges - 3x8/leg
💥 Day 6 (Optional Volume / Weak Points)
- Focus on: Glutes, hamstrings, forearms, calves, arms or cardio
- Choose 3-5 movements based on what’s lagging
🧠 Notes
- Glutes, hamstrings, and abs are trained 2x/week
- Arms are hit directly 2x and indirectly 4x
- Shoulders get balanced front/side/rear work
- Volume is high but recoverable
- Can rotate Days 3 & 4 to avoid push-pull-push