Program Strategy
A comprehensive strength and hypertrophy program split into Heavy (Strength/Power) and Light (Volume/Endurance) blocks to ensure balanced progress and recovery.
Day 1: Heavy Upper Body Focus on heavy pushing and pulling movements.
| Exercise |
Focus |
Sets |
Reps |
Equipment |
| 1. Barbell Bench Press |
Chest |
4 |
5 |
Plates (lbs/side) |
| 2. Lat Pulldowns |
Back |
3 |
6 |
Cable Stack (lbs/side) |
| 3. Dumbbell Shoulder Press |
Shoulders |
3 |
6 |
Per Dumbbell |
| 4. Seated Cable Row |
Back |
3 |
8 |
Cable Stack (lbs/side) |
| 5. Weighted Dips |
Triceps / Chest |
3 |
6 |
Body Weight |
| 6. Dumbbell Bicep Curl |
Biceps |
3 |
8 / arm |
Per Dumbbell |
Day 2: Heavy Lower Body Heavy squats and deadlifts for power and core strength.
| Exercise |
Focus |
Sets |
Reps |
Equipment |
| 1. Barbell Back Squat |
Quads / Glutes |
5 |
5 |
Plates (lbs/side) |
| 2. Barbell Front Squat |
Quads / Core |
3 |
6 |
Plates (lbs/side) |
| 3. RDL |
Hams / Glutes |
3 |
6 |
Plates (lbs/side) |
| 4. Weighted Step-Ups |
Quads / Glutes |
3 |
8 |
Per Dumbbell |
| 5. Plank |
Core |
3 |
To Failure |
Plate on Back |
Day 3: Rest
Active recovery. Light stretching and walking are encouraged.
Day 4: Light Upper Body Hypertrophy focus with volume and accessory work.
| Exercise |
Focus |
Sets |
Reps |
Equipment |
| 1. Incline Dumbbell Press |
Chest (Upper) |
3 |
10 |
Per Dumbbell |
| 2. Bent-Over Row |
Back |
3 |
10 |
Plates |
| 3. Lateral Raises |
Shoulder Width |
3 |
12 |
Per Dumbbell |
| 4. Face Pulls (Rope) |
Delts / Shoulder |
3 |
15 |
Cable Stack (lbs/side) |
| 5. Tricep Pushdowns (Rope) |
Triceps |
3 |
12 |
Cable Stack (lbs/side) |
| 6. Hammer Curls |
Biceps / Forearm |
3 |
12 / arm |
Per Dumbbell |
Day 5: Light Lower Body Endurance and core work to support heavy lifts.
| Exercise |
Focus |
Sets |
Reps |
Equipment |
| 1. Bulgarian Split Squat |
Quads / Glutes |
3 |
12 / leg |
Per Dumbbell |
| 2. Single-Leg RDL |
Hams / Glutes |
3 |
10 / leg |
One Dumbbell |
| 3. Hip Thrust |
Glute / Hip |
3 |
15 |
Barbell (lbs/side) |
| 4. Plyometrics: Box Jumps |
Agility |
3 |
10 |
Body Weight |
| 5. Hanging Leg Raises |
Core |
3 |
15 |
Body Weight |
Days 6 & 7: Rest
Critical for muscle repair and growth. Complete recovery protocol.