BLUEPRINT / 5 TRAINING DAYS

Push / pull / legs + upper / lower.

A push/pull/legs sequence followed by upper/lower sessions. This combines movement-based days with regional days.

Sample plan, not a personal recommendation. Sets and reps are examples to adapt; no working weights are prescribed.

MONPush

TUEPull

WEDLegs

THURest

FRIUpper

SATLower

SUNRest

Push

5 EXERCISES

Exercise	Sets	Reps / hold
Barbell bench press	3	8–12
Incline dumbbell bench press	2	8–12
Seated dumbbell shoulder press	2	8–12
Dumbbell lateral raise	2	12–15
Cable rope pressdown	2	10–15

5 EXERCISES

Exercise	Sets	Reps / hold
Neutral-grip lat pulldown	3	8–12
Chest-supported dumbbell row	3	8–12
Face pull	2	12–15
Dumbbell curl	2	10–15
Hammer curl	2	10–15

5 EXERCISES

6 EXERCISES

Exercise	Sets	Reps / hold
Incline dumbbell bench press	3	8–12
Chest-supported dumbbell row	3	8–12
Machine shoulder press	2	8–12
Face pull	2	12–15
Hammer curl	2	10–15
Overhead cable triceps extension	2	10–15

6 EXERCISES

This is a higher-frequency example. It is not a claim that more training days are better for every person.

All listed sets are sample working sets. Preparatory sets, equipment setup, load selection, and rest periods need to be chosen for the individual.

For a different exercise, browse movements with the same main group and equipment in the exercise library.