FITNESS | RESISTANCE TRAINING
Structure
Squat
Push
Hinge
Pull
Target / Core
DAY 1
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Goblet Squat | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Bench Press | Chest | Triceps, Shoulders (Front Delts) | 8-12 |
| Romanian Deadlift | Hamstrings, Glutes | Lower Back, Forearms | 6-8 |
| Pullup | Upper Back (Lats) | Biceps, Shoulders (Rear Delts) | 3-5 |
| Hanging Leg Raise | Abs | Hip Flexors, Forearms/Grip | 15-20 |
DAY 2
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Bulgarian Split Squat | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Overhead Dumbbell Press | Shoulders (Front/Side Delts) | Triceps, Upper Chest | 8-12 |
| Deadlift | Lower Back, Hamstrings, Glutes | Forearms, Upper Back, Core | 6-8 |
| Single-Arm Dumbbell Row | Upper Back, Lats | Biceps, Rear Delts, Core | 8-12 |
| Dumbbell Rear Delt Fly | Shoulders (Rear Delts) | Upper Back, Rhomboids | 8-12 |
DAY 3
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Reverse Lunge | Quadriceps, Glutes | Hamstrings, Core | 8-12 |
| Dips (or Pushups) | Chest, Triceps | Shoulders (Front Delts), Core | 8-12 |
| Straight-Leg Deadlift | Hamstrings, Glutes | Lower Back, Forearms | 8-12 |
| Renegade Row | Upper Back, Lats | Core (Anti-Rotation), Biceps, Shoulders | 8-12 |
| Weighted Decline Bench Crunch | Abs | Hip Flexors | 15-20 |
Weekly Muscle Summary
3 Days| Muscle Group | Sets |
|---|---|
| Quadriceps | 15 |
| Hamstrings & Glutes | 15 |
| Lats & Upper Back | 15 |
| Chest | 10 |
| Shoulders (Delts) | 10 |
| Core / Abs | 10 |
| Total Volume | 75 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Goblet Squat | Quadriceps, glutes | Hamstrings, core | 8-12 |
| Bench Press | Chest | Triceps, shoulders (front delts) | 8-12 |
| Romanian Deadlift | Hamstrings, glutes | Lower back, forearms | 6-8 |
| Pull-Up | Upper back (lats) | Biceps, shoulders (rear delts) | 5 |
| Hanging Leg Raise | Abs | Hip flexors | 15 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Bulgarian Split Sqart | Quadriceps, glutes | Hamstrings, core | 5 |
| Overhead Dumbbell Press | Shoulder (front/side delts) | Triceps, upper chest | 5 |
| Deadlift | Lower back, hamstrings, glutes | Forearms, upper back, core | 5 |
| Single-Arm Dumbbell Row | Upper back, lats | Biceps, rear delts, core | 5 |
| Dumbell Rear Delt Fly | Shoulders (rear delts) | Upper back | 5 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Reverse Lunge | Quadriceps, glutes | Hamstrings, core | 5 |
| Dips (or Pushups) | Chest, triceps | Shoulder (front delts), core | 5 |
| sl BP RDL | Chest, triceps | Shoulders (front delts) | 5 |
| Renegade Row | Upper back, lats | Core (anti-rotation), biceps, shoulders | 5 |
| Dumbbell Rear Delt Fly | Shoulder (rear delts) | Rhomboids, upper back | 5 |