Day 1 – Push (Chest, Shoulders, Triceps)
- Seated Chest Press – 3 sets | 8–10 reps | RPE 8
- Dumbbell Shoulder Press (Seated) – 3 sets | 10–12 reps | RPE 8
- Cable Chest Fly (Mid-level) – 2 sets | 12–15 reps | RPE 7
- Rope Triceps Pushdown – 2 sets | 12–15 reps | RPE 8
Day 2 – Pull (Back, Biceps, Core Stability)
- Lat Pulldown – 3 sets | 8–10 reps | RPE 8
- Seated Row (Neutral Grip) – 3 sets | 10–12 reps | RPE 8
- Machine Preacher Curl – 2 sets | 12–15 reps | RPE 7
- Pallof Press (Cable Anti-Rotation) – 3 sets | 12 reps/side | RPE 7
Day 3 – Legs (Low-Back-Safe Focus)
- Leg Press – 3 sets | 10–12 reps | RPE 8
- Seated Leg Curl – 3 sets | 12–15 reps | RPE 8
- Leg Extension – 2 sets | 12–15 reps | RPE 8
- Standing Calf Raise – 2 sets | 15–20 reps | RPE 7
Day 4 – Core & Mobility (Recovery Emphasis)
- Plank (on elbows) – 3 rounds | 30–45 sec | RPE 7
- Bird Dog – 3 sets | 12 reps/side | RPE 6
- Glute Bridge – 3 sets | 15 reps | RPE 7
- Hip Mobility + Cat–Cow Stretch – 5 mins total
Day 5 – Push (Variation for Hypertrophy)
- Incline Dumbbell Press – 3 sets | 8–10 reps | RPE 8
- Lateral Raise – 3 sets | 12–15 reps | RPE 7
- Dips (Assisted if needed) – 2 sets | 8–10 reps | RPE 8
- Overhead Cable Triceps Extension – 2 sets | 12–15 reps | RPE 8
Day 6 – Pull (Variation + Posterior Chain Activation)
- Chest-Supported Dumbbell Row – 3 sets | 8–10 reps | RPE 8
- Face Pulls – 3 sets | 12–15 reps | RPE 7
- Hammer Curl – 2 sets | 10–12 reps | RPE 8
- Back Extension (Bodyweight or Light) – 2 sets | 15 reps | RPE 7
Day 7 – Active Recovery or Mobility
- Light Cardio (Walking, Elliptical, or Rowing) – 15–20 mins
- Stretching & Foam Rolling – 5–10 mins
- Optional: Core Stability Circuit (Plank, Dead Bug, Side Plank)