My goal is Hypertrophy, athletic performance, and calisthenics. If you have any suggestion then go ahead and shoot 😊
Day 1 – Lower A + Core (Focus: Quads + Core)
Smith Machine Squat – 4 sets × 8-12 reps (2 RIR) | Rest 2-3 min
Dumbbell Romanian Deadlift – 3 sets × 8-12 reps (1-2 RIR) | Rest 2 min
Walking Lunges (bodyweight or light DB) – 3 sets × 10-12 steps each leg | Rest 90 sec
Standing Calf Raises (machine or DB) – 3 sets × 12-20 reps | Rest 60-90 sec
Hanging Leg Raises (or Knee Raises) – 3 sets × 8-15
Plank – 3 sets × 45-75 seconds
Day 2 – Upper A (Back Emphasis)
Bench Press (Barbell or Smith) – 4 sets × 6-10 reps (1-2 RIR) | Rest 2-3 min
Pull-Ups (assisted machine or bands if needed) – 4 sets × max reps (aim to add 1 rep weekly) | Rest 2 min
Seated Cable Row or Dumbbell Row – 4 sets × 8-12 reps | Rest 90-120 sec
Overhead Press (Dumbbell) – 3 sets × 8-12 reps | Rest 2 min
Face Pulls (cable) – 3 sets × 12-15 reps | Rest 60 sec
Bicep Curls (DB) + Tricep Pushdowns (cable) – 3 sets each × 10-15 | Rest 60 sec (superset)
Day 3 – Easy Run + Calisthenics
Run: 2–3 miles easy pace (Zone 2, conversational). Build volume slowly.
Calisthenics Circuit (home, 2-3 rounds, 90sec rest): – Pull-Ups or Inverted Rows – 5-10 reps – Push-Ups – 10-20 reps – Air Squats or Lunges – 15-20 reps – Plank or Dead Hang – 30-60 sec
Day 4 – Lower B + Core (Focus: Posterior Chain + Glutes)
Goblet Squat or Smith Squat – 4 sets × 8-12 (2 RIR) | Rest 2-3 min
Dumbbell Romanian Deadlift or Good Morning (light) – 4 sets × 8-12 (1-2 RIR) | Rest 2 min
Bulgarian Split Squats (rear foot elevated) – 3 sets × 8-12 each leg | Rest 90-120 sec
Glute Bridge or Hip Thrust (DB on hips) – 3 sets × 10-15 | Rest 90 sec
Calf Raises – 3 sets × 12-20
Cable Crunches or Russian Twists – 3 sets × 12-20 + Plank 45-60 sec
Day 5 – Speed / Tempo Run + Light Upper
Run: 1.5–2.5 miles with speed work (example: 1 mile easy + 4–6 × 200-400m faster efforts with 1-2 min jog recovery). Practice AFT pacing.
Light Upper (home or quick gym): – Push-Ups – 3 sets × 10-20 – Pull-Ups or Band Pull-Aparts – 3 sets – Dumbbell Rows – 3 sets × 10-12
each arm – Core of choice – 5-10 min
Day 6 – Upper B (Push + Shoulder Focus)
Incline Bench Press (Smith or DB) – 4 sets × 8-12 (1-2 RIR) | Rest 2-3 min
Pull-Ups or Lat Pulldown – 3-4 sets × 6-12 rest 2-3 min
Pec deck – 3 sets × 8-12 | Rest 2 min
Lateral Raises (DB) – 3 sets × 12-15
Rear Delt Flyes or Face Pulls – 3 sets × 12-15 each
Optional: Dips (assisted) – 3 sets