1 — Push

40–45 min No cardio
A. Push-ups — 3×8–15
Stop 1–2 reps before failure.
B. DB overhead press (or pike push-ups) — 3×6–10
Main vertical press for balanced shoulder development.
C. Side delt raises — 3×12–20
Controlled reps, slight pause at the top.
D. Cable tricep extensions — 3×10–15
Any attachment you like.
E. Overhead tricep extensions — 2×10–15
Last accessory to cut if time is tight.

2 — Pull + Carries

40–45 min Grip + core emphasis
A. Pull-ups — 3 sets
Leave 1–2 reps in reserve.
B. Lat pulldown — 3×8–12
Full stretch, drive elbows down.
C. Shrugs — 3×10–15
Brief pause at the top.
D. Farmer carries — 3 × 30–60 sec
Heavy, controlled, upright posture.
E. Suitcase carries — 2 × 30–45 sec/side
Anti-lateral flexion. Stay tall and move slowly.
F. DB curls — 2–3×8–12
Optional superset with reverse curls or wrist curls.
G. Reverse curls or wrist curls — 2×12–20
Drop these first if time is tight. Keep the carries.

3 — Legs (Quad + Swings)

40–45 min Squat day
A. Barbell squats — 4×5–8
Do 2–3 warm-up sets before work sets.
B. Leg extension — 3×10–15
Smooth tempo; don’t bounce.
C. Kettlebell swings — 3×12–20
Explosive hinge-driven reps. Treat as power work, not a grind.
D. Calf raises — 3×10–15
Full stretch at bottom, no bouncing.
E. Abs routine + side planks — 5–7 min
Minimal rest. Keep it moving.

4 — Cardio Only (Zone 2)

45 min Recovery-style day
Zone 2 cardio — 45 min
Target around 120 bpm steady.
Options
Bike, incline treadmill walk, or brisk outdoor walk.
Rule
No intervals here. Keep it boring, steady, and repeatable.

5 — Lower (Posterior + Hips)

40–45 min Hinge day
A. Romanian deadlift (RDL) — 4×6–10
Slow eccentric, stretch the hamstrings, maintain a clean hinge.
B. Leg curl machine — 3×10–15
Strong squeeze at the top.
C. Kettlebell swings — 2×15–20
Lighter than Day 3. More rhythmic, less max power.
D. Adductor / Abductor — 3×12–20 each
Kept only on this day to avoid back-to-back recovery pressure.
E. Calf raises — 3×10–15
Full ROM.
F. Abs routine + side planks — 5–7 min
Same finisher as Session 3.
Optional refinement: alternate adductor and abductor emphasis between rotations instead of pushing both hard every time.

Rotation note: keep a simple note like Next: Session 2 and advance by 1 after each workout.