RepFlow

Day 1: Push + Legs

• Squats – 3×10–12

• Dumbbell Bench Press – 3×8–10

• Shoulder Press – 3×10

• Seated Leg Curl – 3×12

• Lateral Raises – 3×15

Optional: 10–15 min cardio

Day 3: Pull + Core

• Lat Pulldown – 3×10

• Row Machine – 3×10

• Bicep Curls – 3×12

• Back Extensions – 3×12–15

• Plank – 3×45 sec

• Russian Twists – 3×15/side

Day 5: Balanced Full Body

• Goblet Squats – 3×10

• Incline DB Press – 3×10

• DB Row – 3×10/side

• Deadlift – 3×8

• Rope Pushdowns – 3×12

• Bicycle Crunches – 3×15

Day 1: Upper Body Strength

• Barbell Bench Press – 4×6

• Pull-Ups – 4×8

• Barbell Rows – 4×8

• Overhead Press – 3×10

• Hammer Curls – 3×12

Day 2: Lower Body Strength

• Barbell Squats – 4×6

• Romanian Deadlift – 4×8

• Walking Lunges – 3×12/leg

• Leg Extensions – 3×15

• Calf Raises – 3×20

Day 4: Push Hypertrophy

• Incline DB Press – 4×10

• Arnold Press – 3×12

• Triceps Dips – 3×10

• Cable Flys – 3×15

• Overhead Extensions – 3×15

Day 5: Pull Hypertrophy

• Lat Pulldown – 4×12

• Seated Row – 3×12

• Barbell Curls – 3×10

• Face Pulls – 3×15

• Shrugs – 3×15

Day 6: Glutes & Core

• Hip Thrusts – 4×10

• Bulgarian Split Squats – 3×12

• Cable Kickbacks – 3×15

• Hanging Leg Raises – 3×12

• Weighted Plank – 3×30s

Day 1: Upper Strength

• Weighted Pull-Ups – 4×6

• Incline Bench – 4×6

• Pendlay Rows – 4×8

• Military Press – 4×8

• Weighted Dips – 3×10

Day 2: Lower Strength

• Front Squats – 4×6

• Deadlifts – 4×5

• Glute Ham Raise – 3×10

• Walking Lunges – 3×12/leg

• Seated Calf Raise – 3×20

Day 4: Push Volume

• Flat DB Press – 4×12

• Cable Lateral Raise – 4×15

• Skull Crushers – 3×12

• DB Overhead Press – 3×10

• Pec Deck – 3×15

Day 5: Pull Volume

• Pull-Ups – 4×10

• T-Bar Rows – 4×10

• Incline DB Curls – 3×12

• Rear Delt Flys – 3×15

• EZ Bar Curls – 3×12

Day 6: Athletic Conditioning

• Sled Push – 5 rounds

• Box Jumps – 3×10

• Battle Ropes – 5×30 sec

• Kettlebell Swings – 3×20

• Core Circuit – 3 rounds