Workout Routine - UL
WEEK 1
Tue – Upper Body (weight focussed)
Bench: 45 + 90 — 5×5
Machine Shoulder Press: 100 lb — 5×5
Lat Pulldown (WIDE grip): 160 lb — 4×8
Seated Row: 130 lb — 3×8
Cable Lateral Raise: 15–20 lb — 4×12–15 Machine Curl: 70–80 lb — 3×12
Dumbbell Shrugs: 60–70 lb — 3×10–12
Thu – Lower (weight focussed)
Leg Press (normal): 180 lb — 4×8
Leg Press (glute-focused): 160 lb — 3×10
Leg Extension: 90 lb — 3×12
Hamstring Curl: 90 lb — 3×12
Standing Calf Raise: BW + 45 lb — 4×12
Back Extension: BW — 3×12
Machine Crunch: 70–80 lb — 3×12
Sat – Upper (Volume focussed)
Incline DB/Machine Press: 40–50 lb — 4×10 ← priority over flat
Bench: 45 + 80 — 3×8
Machine Shoulder Press: 80 lb — 3×10
Lat Pulldown : 150 lb — 4×10
Cable Lateral Raise: 15–20 lb — 4×15
Rear Delt Fly: 40–45 lb — 3×10–12
Dumbbell Shrugs: 60–70 lb — 3×12
Sun – Lower (Volume focussed)
Leg Press (normal): 160 lb — 4×10
Leg Press (glute): 140 lb — 3×12
Hamstring Curl: 80 lb — 3×15
Leg Extension: 80 lb — 3×15
Standing Calf Raise: BW + load — 4×15
Back Extension: BW — 3×12
Machine Crunch: 60–70 lb — 3×12
Add weight for progressive overload over the next weeks.