01

Push

4 exercises
  1. 1Bench press3 × 6–8
  2. 2Incline dumbbell press3 × 8–10
  3. 3Lateral raise3 × 12–15
  4. 4Triceps pushdown3 × 10–12
02

Pull

4 exercises
  1. 1Pull-up or pulldown3 × 6–10
  2. 2Chest-supported row3 × 8–12
  3. 3Rear-delt fly3 × 12–15
  4. 4Dumbbell curl3 × 8–12
03

Legs

4 exercises
  1. 1Back squat3 × 5–8
  2. 2Romanian deadlift3 × 6–10
  3. 3Bulgarian split squat3 × 8–12
  4. 4Calf raise3 × 10–15