| Exercise | Sets x Reps | Weight |
|---|---|---|
| Day A | ||
| Squats | 3 x 8 | Bar + 90 |
| Bench Press | 3 x 8 | Bar + 80 |
| Lat Pull Downs | 3 x 10 | 100 |
| Shoulder Press (OHP) | 3 x 10 | 60 (Bar + 30) |
| Leg Curls | 3 x 10 | 50 (machine) |
| Biceps Curls | 3 x 10 | 20 |
| Face Pulls | 3 x 10 | 47.5 |
| Day B | ||
| Romanian Deadlifts | 3 x 8 | Bar + 70 |
| Cable Rows | 3 x 8 | 100 |
| Incline Dumbell Press | 3 x 10 | 40 |
| Leg Press | 3 x 10 | 180 |
| Lateral Raises | 3 x 10-15 | 20 |
| Triceps Pushdowns | 3 x 10-15 | 47.5 |
| Calf Raises | 4 x 6-10 |