FITNESS | RESISTANCE TRAINING
Structure
Squat
Push
Hinge
Pull
Target / Core
DAY 1
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Barbell Back Squat | Quadriceps, Glutes | Hamstrings, Lower Back, Core | 6-8 |
| Barbell Bench Press | Chest | Triceps, Shoulders (Front Delts) | 6-8 |
| Romanian Deadlift | Hamstrings, Glutes | Lower Back, Forearms, Core | 6-8 |
| Pullup | Upper Back, Lats | Biceps, Rear Delts, Forearms | 6-8 |
| Hanging Leg Raise (Power Tower) | Abs | Hip Flexors | 15-20 |
DAY 2
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Leg Press | Quadriceps, Glutes | Hamstrings | 8-12 |
| Overhead Press | Shoulders (Front/Side Delts) | Triceps, Upper Chest | 6-8 |
| Barbell Deadlift | Lower Back, Hamstrings, Glutes | Upper Back, Forearms, Core, Quads | 6-8 |
| Barbell Row | Upper Back, Lats | Biceps, Rear Delts, Core, Lower Back | 8-12 |
| Reverse Pec Deck Fly | Shoulders (Rear Delts) | Upper Back | 8-12 |
DAY 3
| EXERCISE | PRIMARY MUSCLE GROUP(S) | SECONDARY MUSCLE GROUP(S) | REPS |
|---|---|---|---|
| Front Squat | Quadriceps, Core | Glutes, Upper Back | 6-8 |
| Dips (Weighted / Bodyweight) | Chest, Triceps | Shoulders (Front Delts) | 8-12 |
| Weighted Hyperextension | Hamstrings, Glutes, Lower Back | Core | 8-12 |
| Seated Cable Row | Upper Back, Lats | Biceps, Rear Delts, Forearms | 8-12 |
| Weighted Decline Bench Crunch | Abs | Hip Flexors | 8-12 |
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 |
|---|---|---|---|
| Barbell Back Squat | Quadriceps, Glutes | Hamstrings, Lower Back, Core | 6-8 |
| Barbell Bench Press | Chest | Triceps, shoulders (front delts) | 6-8 |
| Romanian Deadlift | Hamstrings, Glutes | Lower Back, Forearms, Core | 6-8 |
| Pullup | Upper Back, Lats | Biceps, Rear Delts, Forearms | 6-8 |
| Hanging Leg Raise (Power Tower) | Abs | Hip Flexors | 15-20 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Leg Press | Quadriceps, Glutes | Hamstrings | 8-12 |
| Overhead Press | Shoulders (Front/Side Delts) | Triceps, Upper Chest | 6-8 |
| Barbell Deadlift | Lower Back, Hamstrings, Glutes | Upper Back, Forearms, Core, Quads | 6-8 |
| Barbell Row | Upper Back, Lats | Biceps, Rear Delts, Core, Lower Back | 8-12 |
| Reverse Pec Deck Fly | Shoulders (Rear Delts) | Upper Back | 8-12 |
| Exercise | Primary Muscle Group(s) | Secondary Muscle Group(s) | Reps |
|---|---|---|---|
| Front Squat | Quadriceps, Core | Glutes, Upper Back | 6-8 |
| Dips (Weighted / Bodyweight) | Chest, Triceps | Shoulders (Front Delts) | 8-12 |
| Weighted Hyperextension | Hamstrings, Glutes, Lower Back | Core | 8-12 |
| Seated Cable Row | Upper back, Lats | Biceps, Rear Delts, Forearms | 8-12 |
| Weighted Decline Bench Crunch | Abs | Hip Flexors | 8-12 |