Push Day (Chest + Triceps + Side Delts)

Incline Bench Press (Dumbbell)

 Warm-up set (50%-75% weight of working set)

 Set 1: failure within 6-10 reps

 Set 2: failure within 6-10 reps

 Set 3: failure within 6-10 reps

Instructions: https://www.youtube.com/watch?v=IP4oeKh1Sd4

Alternatives: incline barbell bench press, incline machine chest press, incline
smith machine press

Hammer Strength Iso-lateral Horizontal Bench Press (Plate-Loaded)

 Set 1: failure within 6-10 reps

 Set 2: failure within 6-10 reps

 Set 3: failure within 6-10 reps

Instructions: https://www.youtube.com/watch?v=2ONfXehJEIM

Alternatives: barbell bench press, dumbbell bench press, smith machine

press

Chest Fly (Machine)

 Set 1: failure within 10-15 reps

 Set 2: failure within 10-15 reps

 Set 3: failure within 10-15 reps

Instructions: https://www.youtube.com/shorts/g3T7LsEeDWQ

Alternatives: seated cable chest press

Lateral Raise (Dumbbell)

 Set 1: failure within 12-20 reps (+ partials)

 Set 2: failure within 12-20 reps (+ partials)

 Set 3: failure within 12-20 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8
Alternatives: cable lateral raise, machine lateral raise

Triceps Extension (Cable)

 Set 1: failure within 8-15 reps (+ partials)

 Set 2: failure within 8-15 reps (+ partials)

 Set 3: failure within 8-15 reps (+ partials)

Instructions: https://www.youtube.com/shorts/b5le--KkyH0

Alternatives: dumbbell tricep extension

Triceps Pushdown (V-Grip)

 Set 1: failure within 8-15 reps (+ partials)

 Set 2: failure within 8-15 reps (+ partials)

 Set 3: failure within 8-15 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=hDVOeUv5NJk

Alternatives: alternate grips

Pull Day (Back + Biceps + Rear Delts)

Lat Pulldown (Cable) - shoulder width w/ wide bar grip

 Warm-up set (50%-75% weight of working set)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/shorts/hnSqbBk15tw

Alternatives: pull-ups, assisted pull-ups, alternative grips

Bent Over Row (Barbell)

 Warm-up set (just bar)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=FWJR5Ve8bnQ
Alternatives: chest-supported t-bar row

Seated Cable Row - close grip

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=vwHG9Jfu4sw

Alternatives: iso-lateral plate-loaded row, machine row, alternative grips

Rear Delt Reverse Fly (Machine)

 Set 1: failure within 10-15 reps

 Set 2: failure within 10-15 reps

 Set 3: failure within 10-15 reps

Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ

Alternatives: reverse cable fly

Bicep Curl (Cable)

 Set 1: failure within 8-15 reps (+ partials)

 Set 2: failure within 8-15 reps (+ partials)

 Set 3: failure within 8-15 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=UsaY33N4KEw

Alternatives: preacher curl, machine preacher curl, dumbbell/barbell curl

Hammer Curl (Dumbbell)

 Set 1: failure within 8-12 reps (+ partials)

 Set 2: failure within 8-12 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=nvcqKLIJ_ds

Alternatives: machine preacher hammer curl, cable bicep curl

Leg Day (+ Shoulders)

Hammer Strength Plate Loaded V-Squat

 Warm-up set (without weight)

  Warm-up set (50%-75% weight of working set)

 Set 1: failure within 6-10 reps

 Set 2: failure within 6-10 reps

 Set 3: failure within 6-10 reps

Instructions: https://www.youtube.com/watch?v=u_GSjH58s0g

Alternatives: barbell squat, hack squat, machine plate-loaded leg press

Seated Leg Curl (Machine)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=Orxowest56U

Alternatives: machine lying leg curl

Leg Extension (Machine)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=m0FOpMEgero

Alternatives: nah just do this one

Standing Calf Raise (Machine)

 Set 1: failure within 10-15 reps

 Set 2: failure within 10-15 reps

 Set 3: failure within 10-15 reps

Instructions: https://www.youtube.com/watch?v=GAQ-oohMhog

Alternatives: plate loaded seated calf raise

Lateral Raise (Dumbbell)

 Set 1: failure within 12-20 reps (+ partials)

 Set 2: failure within 12-20 reps (+ partials)

  Set 3: failure within 12-20 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8

Alternatives: cable lateral raise, machine lateral raise

SHOULDER PRESS

 Set 1: failure within 6-10 reps

 Set 2: failure within 6-10 reps

 Set 3: failure within 6-10 reps

Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ

Alternatives: reverse cable fly

Upper Day (Chest + Back + Arms)

Bench Press (Barbell)

 Warm-up set (just bar)

 Warm-up set (50%-75% weight of working set)

 Set 1: 6-10 reps

 Set 2: 6-10 reps

 Set 3: 6-10 reps

Instructions: https://www.youtube.com/shorts/hWbUlkb5Ms4

Alternatives: dumbbell bench press, smith machine bench press, machine

chest press

Iso-Lateral Row (Machine)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=sVuNSKCXPm0

Alternatives: cable row, chest supported t-bar row

Incline Bench Press (Smith Machine)

 Set 1: failure within 6-10 reps

  Set 2: failure within 6-10 reps

 Set 3: failure within 6-10 reps

Instructions: https://www.youtube.com/watch?v=8urE8Z8AMQ4

Alternatives: incline barbell bench press, incline machine chest press, incline
dumbbell bench press

Lat Pulldown (Cable) - close grip

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/shorts/uy0YkGtY7A8

Alternatives: pull-ups, assisted pull-ups, alternative grips

Triceps Extension (Cable)

 Set 1: failure within 8-15 reps (+ partials)

 Set 2: failure within 8-15 reps (+ partials)

 Set 3: failure within 8-15 reps (+ partials)

Instructions: https://www.youtube.com/shorts/b5le--KkyH0

Alternatives: dumbbell tricep extension

Bicep Curl (SEAT)

 Set 1: failure within 8-15 reps (+ partials)

 Set 2: failure within 8-15 reps (+ partials)

 Set 3: failure within 8-15 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=UsaY33N4KEw

Alternatives: preacher curl, machine preacher curl, dumbbell/barbell curl

Lower Day (+ Shoulders)

Squat (Barbell)

 Warm-up set (just bar)

 Warm-up set (50%-75% weight of working set)

  Set 1: 6-10 reps

 Set 2: 6-10 reps

 Set 3: 6-10 reps

Instructions: https://www.youtube.com/shorts/PPmvh7gBTi0

Alternatives: hack squat

Leg Press (Machine)

 Warm-up set (without weight)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/shorts/nDh_BlnLCGc

Alternatives: leg press horizontal (machine)

Seated Leg Curl (Machine)

 Set 1: failure within 8-12 reps

 Set 2: failure within 8-12 reps

 Set 3: failure within 8-12 reps

Instructions: https://www.youtube.com/watch?v=Orxowest56U

Alternatives: machine lying leg curl

Standing Calf Raise (Machine)

 Set 1: failure within 10-15 reps

 Set 2: failure within 10-15 reps

 Set 3: failure within 10-15 reps

Instructions: https://www.youtube.com/watch?v=GAQ-oohMhog

Alternatives: plate loaded seated calf raise

Lateral Raise (Dumbbell)

 Set 1: failure within 12-20 reps (+ partials)

 Set 2: failure within 12-20 reps (+ partials)

  Set 3: failure within 12-20 reps (+ partials)

Instructions: https://www.youtube.com/watch?v=PzsMitRdI_8

Alternatives: cable lateral raise, machine lateral raise

Rear Delt Reverse Fly (Machine)

 Set 1: failure within 10-15 reps

 Set 2: failure within 10-15 reps

 Set 3: failure within 10-15 reps

Instructions: https://www.youtube.com/shorts/v0CxZlWX9zQ

Alternatives: reverse cable fly