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14d
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| Day | Exercises | Sets×Reps | Notes | |
|---|---|---|---|---|
| Day 1 | Chest + Triceps Bench Press • Incline DB • Cable Fly • Rope Pushdown • OH DB Ext | 3×8 3×10 2×12 3×12 2×12 | Focus form | |
| Day 2 | Back + Biceps Lat Pulldown • Seated Row • DB Row • Barbell Curl • Hammer Curl | 3×10 3×10 3×10/side 2×10 2×12 | Control reps | |
| Day 3 | Legs + Core Squat/Leg Press • RDL • Lunges • Plank | 3×10 3×10 2×12/side 2×45s | Full ROM | |
| Day 4 | Shoulders Shoulder Press • Lateral Raise • Rear Delt Fly | 3×8 3×12 3×12 | Controlled | |
| Day 5 | Full Body Deadlift • Pushups • Lat Pulldown • Leg Press | 3×5 2×max 2×12 2×15 | Light DL | |
| Day 6 | Active Recovery: Walk/Yoga | |||
| Day 7 | REST | |||