The six-day routine I run most of the year. Rep ranges are sets × reps. Add weight when you hit the top of the range on every set.
| Day | Focus | Exercises |
|---|---|---|
| Mon | Push | Bench press 4×5–8 · Overhead press 3×8–10 · Incline DB press 3×10–12 · Lateral raises 3×15 · Triceps pushdown 3×12 |
| Tue | Pull | Barbell row 4×6–8 · Pull-ups 3×AMRAP · Seated cable row 3×10–12 · Face pulls 3×15 · Curls 3×12 |
| Wed | Legs | Back squat 4×5–8 · Romanian deadlift 3×8–10 · Leg press 3×12 · Leg curl 3×12 · Calf raises 4×15 |
| Thu | Push | Overhead press 4×5–8 · Close-grip bench 3×8–10 · Dips 3×AMRAP · Lateral raises 3×15 |
| Fri | Pull | Deadlift 3×3–5 · Lat pulldown 3×10–12 · Chest-supported row 3×10 · Rear delt fly 3×15 · Hammer curls 3×12 |
| Sat | Legs | Front squat 3×6–8 · Bulgarian split squat 3×10 · Hip thrust 3×10 · Leg extension 3×15 |
| Sun | Rest | Walk, stretch, or 40 minutes of easy zone 2 cardio |