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Day1 - Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press: 4 sets of 5-8 reps

2. Incline Dumbbell Press: 4 sets of 6-10 reps

3. Cable Flyes: 4 sets of 8-12 reps

4. Standing Military Press: 4 sets of 5-8 reps

5. Lateral Raises: 4 sets of 8-12 reps

6. Tricep Pushdowns: 4 sets of 10-15 reps

Day 2 - Pull (Back, Biceps, Forearms)

1. Deadlifts: 4 sets of 4-8 reps

2. Pull-ups or Lat Pull-downs: 4 sets of 6-10 reps

3. Barbell Rows: 4 sets of 5-8 reps

4. Hammer Curls: 4 sets of 10-15 reps

5. Rope Cable Face Pulls: 4 sets of 10-15 reps

6. Reverse Barbell Curls: 4 sets of 8-12 reps

Day 3 - Legs (Quads, Hamstrings, Calves)1. Back Squats: 4 sets of 5-8 reps

2. Leg Press: 4 sets of 8-12 reps

3. Lunges (dumbbells):4 sets of 10-15 reps per leg

4. Seated Calf Raise: 4 sets of 12-15 reps

5. Cable Kickbacks: 4 sets of 15-20 reps

6. Glute Bridges: 4 sets of 12-15 reps

Day 4 - Push (Chest, Shoulders, Triceps)

1. Dumbbell Bench Press: 4 sets of 6-10 reps

2. Incline Cable Flyes: 4 sets of 8-12 reps

3. Shoulder Press Machine: 4 sets of 5-8 reps

4. Dumbbell Lateral Raises: 4 sets of 8-12 reps

5. Bench Dip Machine: 4 sets of 10-15 reps

6. Tricep Rope Pushdowns: 4 sets of 10-15 reps

Day 5 - Pull (Back, Biceps, Forearms)1. Pull-ups: 4 sets of 6-10 reps

2. Barbell Rows: 4 sets of 5-8 reps

3. Seated Cable Rows: 4 sets of 8-12 reps

4. Hammer Curls (dumbbells): 4 sets of 10-15 reps

5. Face Pulls: 4 sets of 10-15 reps

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