Push Day
Smith Incline Press: 3×6–8, Chest (upper), Rest: 3–4 min Variations: incline barbell press, incline press machine
Chest Fly: 3×6–8, Chest, Rest: 2–3 min, Variations: any variation
Tricep Pushdown: 3×6–8, Triceps (lateral/medial head), Rest: 2–3 min Variations: any handle
Overhead Tricep Extension: 3×6–8, Triceps (long head), Rest: 2–3 min Variations: any handle
Shoulder Press: 3×6–8, Front delts, Rest: 3–4 min, Variations: dumbbell or barbell shoulder press
Lateral Raise: 3×6–8, Side delts, Rest: 2–3 min, Variations: any variation
Push Pull Legs
Schedule: Push → Pull → Legs → Rest
Pull Day
Lat Pulldown: 3×6–8, Back (lats), Rest: 3–4 min Variations: cable
Row: 3×6–8, Back (middle), Rest: 3–4 min Variations: machine, cable, or dumbbell
T-Bar Row: 3×6–8, Back (upper), Rest: 3–4 min
Preacher / Standard Curl: 3×6–8, Biceps, Rest: 2–3 min Variations: dumbbell, barbell, EZ bar, or cable
Hammer Curl: 3×6–8, Brachialis, Rest: 2–3 min Variations: dumbbell, cable hammer curl (rope attachment)
Rear Delt Fly: 3×6–8, Rear delts, Rest: 2–3 min Variations: any variation
Legs Day
Barbell Squat: 3×6–8, Compound lift, Rest: 3–4 min
Leg Extension: 3×6–8, Quads, Rest: 3–4 min
Leg Curl: 3×6–8, Hamstrings, Rest: 3–4 min
Calf Raise: 3×6–8, Calves, Rest: 3–4 min
Hip Abduction: 3×6–8, Glutes, Rest: 3–4 min
Hip Adduction: 3×6–8, Inner thigh, Rest: 3–4 min Variations: machine