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Push / Pull / Legs Split
Click any exercise to see description & guide
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Bench Press |
185 lbs | 3 | 8 |
Incline Press |
135 lbs | 3 | 8 |
Arnold Press |
30 lbs | 3 | 8 |
Lateral Raise Side delt development |
15–20 lbs | 3 | 12–15 |
Overhead Tricep Rope Extension |
35 lbs | 3 | 10 |
Tricep Rope Pushdown |
35 lbs | 3 | 10 |
Weighted Plank Core |
25 lbs | 3 | 60 sec |
Bike Cardio |
— | — | 15 min / 70 RPM |
Click any exercise to see description & guide
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Wide Grip Pull-up |
BW | 3 | 10 |
Neutral Grip Pull-up |
BW | 3 | 7 |
Deadlift |
205 lbs | 3 | 8 |
Seated Row |
130 lbs | 3 | 10 |
Face Pull Rear delt & shoulder health |
40 lbs | 3 | 15 |
Hammer Curl |
35 lbs | 3 | 10 |
Incline Seated Curl |
25 lbs | 3 | 8 |
Declined Sit-up Core |
15 lbs | 3 | 20 |
Bike Cardio |
— | — | 15 min / 70 RPM / R42 |
Growth happens during recovery. Prioritize sleep, hydration, and nutrition today.
Click any exercise to see description & guide
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Banded Terminal Knee Extension VMO activation |
Band | 2 | 15 |
Clamshells Glute med activation |
Band | 2 | 15 |
Banded Lateral Walks |
Band | 2 | 20 steps |
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Barbell Squat |
155 lbs | 3 | 8 |
Leg Press Close stance — VMO bias |
270 lbs | 3 | 10 |
Hip Thrust |
40 lbs | 3 | 12 |
Abductor |
45 lbs | 3 | 10 |
Adductor |
45 lbs | 3 | 10 |
Standing Calf Raise 3-sec slow eccentric |
BW | 3 | 12 |
Hanging Leg Raise Core |
BW | 3 | 10 |
Bike Cardio |
— | — | 15 min / 70 RPM / R42 |
Click any exercise to see description & guide
| Exercise | Weight | Sets | Reps / Duration |
|---|---|---|---|
Bike Intervals Cardio 1 min easy / 2 min hard |
— | — | 30 min |
Mountain Climbers Core |
BW | 3 | — |
Bicycle Crunches Core |
BW | 3 | — |
Dead Bugs Core |
BW | 3 | 20 |
Click any exercise to see description & guide
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Banded Terminal Knee Extension |
Band | 2 | 15 |
Clamshells |
Band | 2 | 15 |
Banded Lateral Walks |
Band | 2 | 20 steps |
| Exercise | Weight | Sets | Reps |
|---|---|---|---|
Hack Squat / Belt Squat Knee-friendly quad work |
250 lbs | 3 | 10 |
Leg Curl Hamstring isolation — critical addition |
100 lbs | 3 | 10–12 |
Romanian Deadlift |
155 lbs | 3 | 8 |
Step-ups Unilateral VMO strengthening |
20 lbs each hand | 3 | 10 each leg |
Seated Calf Raise 3-sec slow eccentric |
45 lbs | 3 | 12–15 |
Lu Raise Full shoulder development |
10 lbs | 3 | 10–12 |
Standing Lat Pulldown |
130 lbs | 3 | 10 |
End of the week. Recover fully and prepare for the next training cycle.