Day 1/5 – Pull

Day 2/6– Push

Day 3/7 – Legs

Pull Day
Exercise 1 – 1-arm lat pull-in – 2 sets 15-20 reps
Exercise 2 – Pull Ups – 3 sets 6-8 reps
Exercise 3 – Meadows Row (1 arm) – 3 sets 10-12 reps
Exercise 4 – Omni Grip Lat Pulldown – 3 sets 12-15 reps (1st set wide, 2nd narrower, 3rd reverse)
Exercise 5A – Rope Facepull – 2 sets 15 reps
Exercise 5B – Reverse Pec Deck – 2 sets 15-20 reps
Exercise 5C – Band Pull Aparts – 2 sets 15-20 reps
Exercise 6 – Ez-Bar Bicep Curl (Wide grip) – 3 sets 6-8 reps
Exercise 7 – Incline DB Curl – 2 sets 15-20 reps
Exercise 8 – Rack Pull – 3 sets 6-8 reps

Push Day
Exercise 1 – Bench Press (RPE 7-8) – 4 sets 4-6 reps
Exercise 2 – Incline Cable Flye – 3 sets 12-15 reps
Exercise 3 – Standing DB Press – 4 sets 10-12 reps
Exercise 4 – Egyptian Lateral Raise (Cable side raise) – 4 sets 12-15 reps
Exercise 5 – Tricep Pushdown – 4 sets 12-15 reps
Exercise 6 – Tricep OH Rope Extension (Single arm) – 4 sets 12-15 reps
Exercise 7 – Static DB Holds – 2 sets 60sec holds (40% of working weight)
Exercise 8 – Rope Facepulls – 3 sets 20 reps
Leg Day
Warm-up: Light cardio 5-10 mins on elliptical or bike
Exercise 1 – Back Squat – 3 sets 4-6 reps (High Bar for Quads, Low Bar for Glutes)
Exercise 2 – Romanian Deadlift – 3 sets 8 reps
Exercise 3 – Walking Lunges – 3 sets 20 strides
Exercise 4 – Single Leg Extensions – 3 sets 10reps
Exercise 5 – Single Leg Lying Leg Curl – 3 sets 8+4reps (8x plantarflexed and 4x dorsiflex)
Exercise 6 – Single Leg Press Calf Raise – 3 sets 10-12 reps
Exercise7 – Seated Calf Raise – 3 sets 20 reps