Day 1 – Squat Focus

Exercise Sets x Reps Notes
Back Squat 4×5 Moderate load, focus on depth + control
Bench Press 4×5 Slightly lighter than max effort, focus on bar path
Barbell Row 3×8 Neutral spine, squeeze at top
DB Romanian Deadlift 3×10 Posterior chain work
Plank (Weighted or Bodyweight) 3×30–45s Core stability for squat & pull support

Day 2 – Bench Focus

Exercise Sets x Reps Notes
Bench Press (Paused) 4×4 1-second pause on chest
Deadlift 4×5 Smooth pull, maintain brace
Front Squat or Goblet Squat 3×8 Lighter, more upright to build quads/core
DB Shoulder Press 3×10 Strengthen shoulders for pressing
Hanging Leg Raises 3×10–12 Controlled tempo

Day 3 – Deadlift Focus

Exercise Sets x Reps Notes
Deadlift (Conventional or Sumo) 4×3 Slightly heavier, technique first
Overhead Press (Barbell) 4×6 Strict form, full lockout
Bulgarian Split Squat 3×10/leg Balance & leg strength
Lat Pulldown or Pull-Up 3×8–10 Upper back development
Back Extension or GHR 3×12–15 Posterior chain finish