The weekly schedule
Every exercise below links to a full guide with form cues and a demo. Do 5 sets of 4–6 reps, resting ~3 min between sets.
Day 1 · Full Body
- Barbell Bench Press — 5 × 4–6
- Push-Up — 5 × 4–6
- Face Pull — 5 × 4–6
- Dumbbell Biceps Curl — 5 × 4–6
- Barbell Back Squat — 5 × 4–6
Day 2 · Full Body
- Barbell Bench Press — 5 × 4–6
- Push-Up — 5 × 4–6
- Face Pull — 5 × 4–6
- Dumbbell Biceps Curl — 5 × 4–6
- Barbell Back Squat — 5 × 4–6
Day 3 · Full Body
- Barbell Bench Press — 5 × 4–6
- Push-Up — 5 × 4–6
- Face Pull — 5 × 4–6
- Dumbbell Biceps Curl — 5 × 4–6
- Barbell Back Squat — 5 × 4–6