Workout plan

Day 1 – Push (Chest, Shoulders, Triceps)

1. Seated Chest Press – 3 sets | 8–10 reps | RPE 8
2. Dumbbell Shoulder Press (Seated) – 3 sets | 10–12 reps | RPE 8
3. Cable Chest Fly (Mid-level) – 2 sets | 12–15 reps | RPE 7
4. Rope Triceps Pushdown – 2 sets | 12–15 reps | RPE 8

Day 2 – Pull (Back, Biceps, Core Stability)

1. Lat Pulldown – 3 sets | 8–10 reps | RPE 8
2. Seated Row (Neutral Grip) – 3 sets | 10–12 reps | RPE 8
3. Machine Preacher Curl – 2 sets | 12–15 reps | RPE 7
4. Pallof Press (Cable Anti-Rotation) – 3 sets | 12 reps/side | RPE 7

Day 3 – Legs (Low-Back-Safe Focus)

1. Leg Press – 3 sets | 10–12 reps | RPE 8
2. Seated Leg Curl – 3 sets | 12–15 reps | RPE 8
3. Leg Extension – 2 sets | 12–15 reps | RPE 8
4. Standing Calf Raise – 2 sets | 15–20 reps | RPE 7

Day 4 – Core & Mobility (Recovery Emphasis)

1. Plank (on elbows) – 3 rounds | 30–45 sec | RPE 7
2. Bird Dog – 3 sets | 12 reps/side | RPE 6
3. Glute Bridge – 3 sets | 15 reps | RPE 7
4. Hip Mobility + Cat–Cow Stretch – 5 mins total

Day 5 – Push (Variation for Hypertrophy)

1. Incline Dumbbell Press – 3 sets | 8–10 reps | RPE 8
2. Lateral Raise – 3 sets | 12–15 reps | RPE 7
3. Dips (Assisted if needed) – 2 sets | 8–10 reps | RPE 8
4. Overhead Cable Triceps Extension – 2 sets | 12–15 reps | RPE 8

Day 6 – Pull (Variation + Posterior Chain Activation)

1. Chest-Supported Dumbbell Row – 3 sets | 8–10 reps | RPE 8
2. Face Pulls – 3 sets | 12–15 reps | RPE 7
3. Hammer Curl – 2 sets | 10–12 reps | RPE 8
4. Back Extension (Bodyweight or Light) – 2 sets | 15 reps | RPE 7

Day 7 – Active Recovery or Mobility

• Light Cardio (Walking, Elliptical, or Rowing) – 15–20 mins
• Stretching & Foam Rolling – 5–10 mins
• Optional: Core Stability Circuit (Plank, Dead Bug, Side Plank)