Upper A – Push Focus
Warm-Up (7–9 min)
- Arm Circles (Forward/Backward): 30s each
- Hip Circles: 30s each
- World’s Greatest Stretch: 2 reps/side
- Bodyweight Squats: 10 reps
- Inchworm Walkouts + Push-Up: 5 reps
- Band Pull-Aparts or Arm Swings: 10 reps
- External Rotations (light dumbbells): 8 reps each arm
- Light Jump Rope or Row: 1–2 min
Main Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Bench Press (Barbell) | 4 | 8 | 1 min 30s |
| Overhead Press (Dumbbell) | 3 | 10 | 1 min 15s |
| Chest Fly (Dumbbell) | 3 | 12 | 1 min 0s |
| Lateral Raise (Dumbbell) | 3 | 15 | 45s |
| Rear Delt Reverse Fly (Dumbbell) | 3 | — | 1 min 0s |
| Triceps Extension (Dumbbell) | 3 | 12 | 1 min 0s |
| Push Up (to failure) | 2 | — | 45s |
| Farmers Walk | 3 | — | 1 min 0s |
Cool-Down (5–8 min)
- Chest & Shoulder Stretch: 30–60s
- Triceps Stretch: 30–60s
- Rear Delt Stretch: 30–60s
- Hamstring & Quad Stretch: 30–60s
- Hip Flexor, Glute, Calf Stretch: 30–60s
- Child’s Pose or Cat-Cow: 1–2 min
Lower A – Posterior Chain Focus
Warm-Up (7–9 min)
- Arm Circles (Forward/Backward): 30s each
- Hip Circles: 30s each
- World’s Greatest Stretch: 2 reps/side
- Bodyweight Squats: 10 reps
- Glute Bridges: 10 reps
- Single-Leg Glute Bridges: 5 reps each leg
- Leg Swings (Forward/Back, Side-to-Side): 8 reps each
- Light Jump Rope or Row: 1–2 min
Main Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift (Barbell) | 4 | 6 | 2 min 0s |
| Romanian Deadlift (Dumbbell) | 3 | 10 | 1 min 30s |
| Bulgarian Split Squat | 3 | — | 1 min 30s |
| Lunge (Dumbbell) | 3 | — | 1 min 0s |
| Lateral Lunge | 3 | — | 1 min 0s |
| Standing Calf Raise | 3 | 15 | 45s |
| Plank (Hold) | 3 | — | 30s |
| Kettlebell Swing | 3 | 20 | 45s |
Cool-Down (5–8 min)
- Hip Flexor Stretch: 30–60s each side
- Hamstring Stretch: 30–60s each side
- Glute Stretch (Figure-4): 30–60s each
- Calf Stretch: 30–60s each
- Spinal Twist: 30s each side
- Child’s Pose or Cat-Cow: 1–2 min
Upper B – Pull Focus
Warm-Up (7–9 min)
- Arm Circles (Forward/Backward): 30s each
- Hip Circles: 30s each
- World’s Greatest Stretch: 2 reps/side
- Bodyweight Squats: 10 reps
- Scapular Wall Slides: 8 reps
- External Rotations (light dumbbells): 8 reps each arm
- Band Pull-Aparts or Arm Swings: 10 reps
- Light Jump Rope or Row: 1–2 min
Main Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull Up (to failure/assisted) | 4 | — | 1 min 30s |
| Bent Over Row (Barbell) | 3 | 8 | 1 min 30s |
| Dumbbell Row (single-arm) | 3 | 10 | 1 min 15s |
| Arnold Press (Dumbbell) | 3 | 10 | 1 min 15s |
| Rear Delt Reverse Fly (Dumbbell) | 3 | — | 1 min 0s |
| Bicep Curl (Barbell) | 3 | 12 | 1 min 0s |
| Hammer Curl (Dumbbell) | 3 | 10 | 1 min 0s |
| Farmers Walk | 3 | — | 1 min 0s |
Cool-Down (5–8 min)
- Lat Stretch: 30–60s each side
- Chest Stretch: 30–60s
- Bicep Stretch: 30–60s each arm
- Upper Trap Stretch: 30–60s each side
- Thoracic Spine Rotation: 30s each side
- Child’s Pose or Cat-Cow: 1–2 min
Lower B – Quads & Core Focus
Warm-Up (7–9 min)
- Arm Circles (Forward/Backward): 30s each
- Hip Circles: 30s each
- World’s Greatest Stretch: 2 reps/side
- Bodyweight Squats: 10 reps
- Reverse Lunge: 6 reps each leg
- Lateral Lunge: 5 reps each side
- Glute Bridges: 10 reps
- Light Jump Rope or Row: 1–2 min
Main Exercises
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 8 | 1 min 30s |
| Goblet Squat | 3 | 12 | 1 min 15s |
| Romanian Deadlift (Single-leg Dumbbell) | 3 | 8 | 1 min 0s |
| Hip Thrust (Barbell) | 3 | 10 | 1 min 15s |
| Box Jump | 3 | — | 1 min 0s |
| Hanging Knee Raise | 3 | 10 | 45s |
| Single Leg Standing Calf Raise | 4 | — | 45s |
| Decline Crunch | 3 | 15 | 30s |
| Rowing Machine Intervals | 1 | — | — |
Cool-Down (5–8 min)
- Quad Stretch: 30–60s each side
- Hip Flexor Stretch: 30–60s each side
- Hamstring Stretch: 30–60s each side
- IT Band Stretch: 30–60s each side
- Glute Stretch (Figure-4): 30–60s each side
- Child’s Pose or Cat-Cow: 1–2 min