Warmup
20 controlled reps with an empty barbell for Overhead Press. Focus on proper form, full range of motion, and controlled tempo.
Primary & Secondary
- Standing Overhead Press: 4 x 4-6
- Seated Dumbbell Press: 4 x 8-10
Rest: 2-3 minutes between sets
Auxiliary
- Machine Ab Crunch: 4 x 12-15
- Dumbbell Lateral Raise: 3 x 8-12
- Face Pull: 3 x 12-16
- Plate Shoulder Halos: 3 x 8-12 each direction
- Band External Rotation: 3 x 15-20 (rotator cuff prehab)
Rest: 90 seconds between sets
Accessories
- Rope Tricep Extension: 2 x 12-16
- Rear Delt Fly: 2 x 12-16
Rest: 60 seconds between sets
Warmup
3 sets of 5-8 band pull-aparts followed by 3 sets of 5-8 scapular pull-ups. Focus on activation of the upper back, lats, and shoulder stabilizers.
Primary & Secondary
- Pull-Ups or Weighted Pull-Ups: 4 x 4-6
- Barbell Row: 4 x 4-6
Rest: 2-3 minutes between sets
Auxiliary
- Ab Wheel Rollout: 4 x 8
- T bar Row: 3 x 8-12
- Lat Pulldown: 3 x 8-12
- Cable Face Pull: 3 x 15-20 (upper back prehab)
Rest: 90 seconds between sets
Accessories
- Incline Dumbbell Curl: 2 x 12-16
- Cable Curl: 2 x 12-16 (constant tension throughout movement)
- Wrist Extensions/Flexions: 2 x 15-20
Rest: 60 seconds between sets
Warmup
20 controlled reps with an empty barbell for Back Squat. Focus on proper depth, bracing, and balanced weight distribution.
Primary & Secondary
- Back Squat: 4 x 4-6
- Front Squat: 4 x 8-10
Rest: 2-3 minutes between sets
Auxiliary
- Plank Complex: 4 x 60 seconds
- Leg Press: 3 x 8-12
- Leg Extension: 3 x 12-16
- Bulgarian Split Squat: 3 x 10-12 each side
Rest: 90 seconds between sets
Accessories
- Standing Calf Raise: 2 x 16-20
- Seated Calf Raise: 2 x 16-20
Rest: 60 seconds between sets
Warmup
20 controlled reps with an empty barbell for Bench Press. Focus on maintaining shoulder stability, proper bar path, and controlled tempo.
Primary & Secondary
- Bench Press: 4 x 4-6
- Close-Grip Bench: 4 x 4-6
Rest: 2-3 minutes between sets
Auxiliary
- Machine Ab Crunch: 4 x 12-15
- Incline Dumbbell Press: 3 x 8-12
- Dips: 3 x 8-12
- Band External Rotation: 3 x 15-20 (rotator cuff prehab)
Rest: 90 seconds between sets
Accessories
- Skull Crushers: 2 x 12-16
- Overhead Tricep Extension: 2 x 12-16
- Wrist Extensions/Flexions: 2 x 15-20
Rest: 60 seconds between sets
Warmup
20 controlled reps with an empty barbell for Deadlift. Focus on neutral spine position, hip hinge movement, and bracing technique.
Primary & Secondary
- Deadlift: 4 x 4-6
- Romanian Deadlift: 4 x 8-10
Rest: 2-3 minutes between sets
Auxiliary
- Hanging Leg Raise: 4 x 12
- Back Extension: 3 x 8-12
- Hip Thrust: 3 x 8-12
- Lying Leg Curl: 3 x 12-16
Rest: 90 seconds between sets
Accessories
- Cable Pull-Through: 2 x 15-20
- Standing Single-Leg Calf Raise: 2 x 16-20
Rest: 60 seconds between sets