The weekly schedule
Every exercise below links to a full guide with form cues and a demo. Do 4 sets of 8–12 reps, resting ~90 sec between sets.
Day 1 · Chest
- Barbell Bench Press — 4 × 8–12
- Push-Up — 4 × 8–12
- Incline Dumbbell Press — 4 × 8–12
- Cable Chest Fly — 4 × 8–12
- Incline Dumbbell Fly — 4 × 8–12
- Machine Chest Press — 4 × 8–12
Day 2 · Back
- Chin-Up — 4 × 8–12
- Pull-Up — 4 × 8–12
- Bent-Over Row — 4 × 8–12
- Barbell Shrug — 4 × 8–12
- Lat Pulldown — 4 × 8–12
- Seated Cable Row — 4 × 8–12
Day 3 · Shoulders
- Overhead Press — 4 × 8–12
- Lateral Raise — 4 × 8–12
- Face Pull — 4 × 8–12
- Arnold Press — 4 × 8–12
- Dumbbell Shoulder Press — 4 × 8–12
- Machine Shoulder Press — 4 × 8–12
Day 4 · Arms
- Dumbbell Biceps Curl — 4 × 8–12
- Hammer Curl — 4 × 8–12
- Triceps Dip — 4 × 8–12
- Triceps Push-Down — 4 × 8–12
- Close-Grip Bench Press — 4 × 8–12
- Skull Crusher — 4 × 8–12
Day 5 · Legs
- Barbell Back Squat — 4 × 8–12
- Leg Press — 4 × 8–12
- Walking Lunge — 4 × 8–12
- Hip Thrust — 4 × 8–12
- Deadlift — 4 × 8–12
- Good Morning — 4 × 8–12