Day 1 – Chest & Calves
Exercise Sets Reps
Barbell Incline Bench Press 4 12, 10, 6–8, 12
Pec Deck (Butterfly Machine) 4 12, 10, 6–8, 12
Dumbbell Incline Press – Superset with 12, 10, 6–8, 12
Dumbbell Decline Press – Superset with 12, 10, 6–8, 12
Dumbbell Flat Bench Press – Superset with 12, 10, 6–8, 12
Elevated Push-ups (feet on bench) 4 Bodyweight
Standing Calf Raises 6 30, 25, 20, 15, 10, 30

Day 2 – Back & Abs
Exercise Sets Reps
Barbell Bent-over Rows (underhand grip) 4 12, 10, 6–8, 12
GYM80 One-arm High Row 4 12, 10, 6–8, 12
One-arm Dumbbell Rows 4 12, 10, 6–8, 12
Seated Row (wide overhand grip) – Superset with 12, 10, 6–8, 12
Lat Pulldown (wide grip to chest) – Superset with 12, 10, 6–8, 12
Barbell Rows (torso parallel to ground) – Superset with 12, 10, 6–8, 12
Straight-arm Cable Pulldowns or Underhand Grip 4 12, 10, 6–8, 12
Hanging Leg Raises – Superset with 6 20–30
Ab Machine

Day 3 – Rest Day
Day 4 – Triceps, Biceps & Calves
Exercise Sets Reps
Dumbbell Lying Triceps Press (Decline) 5 15, 12, 10, 6–8, 15
Dumbbell Incline Biceps Curls 5 15, 12, 10, 6–8, 15
Seated Dips Machine – Superset with 12, 10, 6–8, 12
Rope Cable Triceps Press (lying) – Superset with 12, 10, 6–8, 12
Rope Cable Triceps Pushdowns (standing) 4 12, 10, 6–8, 12
Barbell EZ Curl (overhand grip) – Superset with 12, 10, 6–8, 12
Dumbbell Hammer Curls – Superset with 12, 10, 6–8, 12
Dumbbell Spider Curls on 45° Incline Bench 4 12, 10, 6–8, 12
Seated Calf Raises 6 30, 25, 20, 15, 10, 30

Day 5 – Shoulders & Abs
Exercise Sets Reps
GYM80 Shoulder Press 5 15, 12, 10, 6–8, 15
Upright Rows (straight bar) 4 12, 10, 6–8, 12
Incline Dumbbell Lateral Raises (prone) 4 12, 10, 6–8, 12
Standing Dumbbell Lateral Raises 4 12, 10, 6–8, 12
Bent-over Dumbbell Lateral Raises 4 12, 10, 6–8, 12
Standing or Seated Lateral Raise Machine 10 10–15
Hanging Leg Raises – Superset with 6 20–30
Ab Machine

Day 6 – Rest Day
Day 7 – Quadriceps & Calves
Exercise Sets Reps
Barbell Squats 5 15, 12, 10, 6–8, 15
Hack Squats 4 12, 10, 6–8, 12
Bulgarian Split Squats (BB or DB) 4 12, 10, 6–8, 12
Walking Dumbbell Lunges 4 10–15
Leg Extensions 4 15, 12, 10, 15
Standing Calf Raises 6 30, 25, 20, 15, 10, 30

Day 8 – Hamstrings, Glutes & Abs
Exercise Sets Reps
Lying Leg Curls 4 15, 12, 10, 15
Single-leg Standing or Kneeling Leg Curl 4 15, 12, 10, 15
GYM80 Seated Leg Curl 4 15, 12, 10, 15
Barbell Romanian Deadlifts (RDLs) 4 15, 12, 10, 15
GYM80 Glute Kickback Machine (single leg) 4 15–20
GYM80 Hip Thrust – Superset with 15–20
Abduction Machine 4 15–20
Hanging Leg Raises – Superset with 6 20–30
Ab Machine

Day 9 – Rest Day