Strength Focused Split
Day 1 — Upper (Strength)
Barbell Bench Press: 2×4–6, Chest, Rest: 3–4 min Variations: barbell, dumbbell, or smith machine
Incline Dumbbell Press: 2×4–6, Chest (upper), Rest: 3–4 min Variations: dumbbell, barbell, or smith machine
Dumbbell Shoulder Press: 2×4–6, Shoulders, Rest: 3–4 min Variations: dumbbell, barbell, or machine
Dumbbell Row: 2×6–8, Back, Rest: 3–4 min Variations: dumbbell, cable, or machine
Lat Pulldown: 2×6–8, Back, Rest: 3–4 min Variations: wide grip, close grip, or neutral grip — any variation
Tricep Pushdown: 3×6–8, Triceps, Rest: 2–3 min Variations: cable, any handle attachment
Day 2 — Lower (Strength)
Barbell Squat: 2×4–6, Quad, glutes, Rest: 3–4 min Variations: high bar, low bar, or safety-bar
Bulgarian Split Squat: 2×6–8 per leg, Quad, glutes (single leg), Rest: 3–4 min Variations: dumbbell, barbell, or bodyweight — any variation
Hip Thrust: 2×6–8, Glutes, Rest: 3–4 min Variations: machine, smith machine, or barbell
Leg Extension: 2×6–8, Quad, Rest: 2–3 min Variations: machine, single-leg
Leg Curl: 2×6–8, Hamstring, Rest: 2–3 min Variations: seated, lying, or standing — any variation
Calf Raise: 2×6–8, Calves, Rest: 2–3 min Variations: standing, seated, or leg press — any variation
Hip Adduction: 2×6–8, Inner Thigh, Rest: 2–3 min Variations: machine
Day 3 — Mobility / Core
Plank — 2×45 sec, Core, Rest: 1–2 min Variations: standard, weighted, or on forearms
Side Plank — 2×45 sec, Obliques, Rest: 1–2 min Variations: standard, or with hip dips
Dead Bug — 2×10 per side, Core, Rest: 1–2 min Variations: bodyweight, or with light dumbbells
Cable Crunch — 3×8–12, Abs, Rest: 1–2 min Variations: cable, rope attachment
Cable Oblique Twist — 3×8–12, Obliques, Rest: 1–2 min Variations: cable, or standing landmine twist
Plyometrics — Coach's choice, Power/full body, Rest: as needed Variations: box jumps, broad jumps, or med ball throws — pick based on session readiness