Strength Endurance

Barbell Standing Military Press

6 reps

Barbell Bent Over Row

6 reps

Cable Close Grip Front Lat Pulldown

Dumbbell Biceps Curl

Cable Standing One Arm Tricep Pushdown (Overhand Grip)

Cable horizontal Pallof Press

45s rest

Day 2 — Lower Strength

Front squat and deadlift emphasis with posterior-chain and quad accessories, plus core.

Advanced

55 mins

180 Kcal

Barbell Front Squat

Barbell Deadlift

Lever Seated Leg Press

Barbell Hip Thrust

Lever Seated Leg Curl

Lever Leg Extension

Lever Standing Calf Raise

Cable Seated Crunch

Day 3 — Upper Strength Endurance

Higher-volume upper session to build strength endurance while keeping form strict.

Advanced

57 mins

189 Kcal

Dumbbell Incline Bench Press

Barbell Pendlay Row

Dumbbell Standing Overhead Press

Cable Low Seated Row

Cable Standing Supinated Face Pull (with rope)

Barbell Close Grip Bench Press

8 reps

Dumbbell Rear Delt Fly

Cable Reverse Woodchop

45s rest

Day 4 — Lower Posterior Chain Strength

Posterior-chain priority with unilateral work, calves, and anti-rotation core.

Advanced

49 mins

178 Kcal

Barbell Romanian Deadlift From Deficit

6 reps

Sled 45 degrees One Leg Press

10 reps

Dumbbell Bulgarian Split Squat

10 reps

Lever Hip Thrust (with stepbox)

8 reps

Lever Seated Leg Curl

75s rest

Lever Standing Calf Raise

15 reps

Cable Lying Pallof Press