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 · Upper
- Barbell Bench Press — 4 × 8–12
- Push-Up — 4 × 8–12
- Incline Dumbbell Press — 4 × 8–12
- Overhead Press — 4 × 8–12
- Lateral Raise — 4 × 8–12
- Face Pull — 4 × 8–12
Day 2 · Lower
- Barbell Back Squat — 4 × 8–12
- Leg Press — 4 × 8–12
- Walking Lunge — 4 × 8–12
- Hip Thrust — 4 × 8–12
- Standing Calf Raise — 4 × 8–12
- Plank — 4 × 8–12
Day 3 · Upper
- Barbell Bench Press — 4 × 8–12
- Push-Up — 4 × 8–12
- Incline Dumbbell Press — 4 × 8–12
- Overhead Press — 4 × 8–12
- Lateral Raise — 4 × 8–12
- Face Pull — 4 × 8–12
Day 4 · Lower
- Barbell Back Squat — 4 × 8–12
- Leg Press — 4 × 8–12
- Walking Lunge — 4 × 8–12
- Hip Thrust — 4 × 8–12
- Standing Calf Raise — 4 × 8–12
- Plank — 4 × 8–12