Exercise
Sets
Reps
Notes
Barbell Bench Press
4
3-5
Primary strength lift. Focus on a
strong arch and driving with your
feet.
Overhead Press
(Barbell/Dumbbell)
4
5
Focus on pressing straight
overhead without leaning back
excessively.
Incline Dumbbell Press
3
6-8
Targets the upper chest. Control
the negative (lowering) phase.
Weighted Dips (or Machine
Dips)
3
8-10
Great for chest/triceps. If you can't
do weighted, aim for bodyweight.
Lateral Raises (Dumbbell)
3
12-15
High reps for shoulder health and
shape.
Exercise
Sets
Reps
Notes
Deadlifts (Conventional or
Sumo)
3
3-5
Crucial strength lift. Maintain a
neutral spine. Warm-up
thoroughly.
Barbell Rows (Pendlay or
Bent-Over)
4
6-8
Focus on pulling with your back
and squeezing your shoulder
blades.
Hamstring Curls (Seated
or Lying)
3
8-12
Focus on a slow, controlled
negative phase.
Face Pulls
3
12-15
Important for shoulder health and
posture. Use a cable machine.
Abdominal Work (Plank,
Cable Crunch)
3
15-20 /
Max time
Choose one exercise and focus on
core bracing.
Exercise
Sets
Reps
Notes
Weighted Pull-ups or Lat
Pulldowns
4
5-8
Use a pronated (overhand) grip.
Control the movement.
T-Bar or Cable Row
(Close Grip)
4
6-8
Focus on driving your elbows back and
minimizing body sway.
Dumbbell Bicep Curls
3
8-10
Strict form, avoid swinging.
Shrugs (Barbell or
Dumbbell)
3
10-12
Hold the contraction at the top for a
second.
Triceps Pushdowns (Rope
or Bar)
3
10-15
Isolation work for triceps. Squeeze at
the bottom.
Exercise
Sets
Reps
Notes
Barbell Squats (High or
Low Bar)
4
3-5
The other crucial strength lift. Ensure
depth and stability.
Leg Press or Hack Squat
3
8-10
Allows you to load the legs heavily
without taxing the lower back.
Bulgarian Split Squats
(Dumbbells)
3
8-10 /
leg
Excellent for unilateral (single leg)
strength and stability.
Calf Raises (Seated or
Standing)
4
10-15
Full range of motion, emphasize the
stretch and peak contraction.
Hanging Leg Raises or
Reverse Crunch
3
10-15
Focus on raising your hips toward your
chest.