Bench Press – 4×6–8

Incline Barbell Press – 3×6–8

Weighted Dips – 3×8–10

Overhead Dumbbell Triceps Extension – 3×10–12

Cable Fly – 3×12–15

Rope Pushdown – 3×12–15

Pull-Ups (Weighted) – 4×6–8

Barbell Row – 4×6–8

Lat Pulldown – 3×8–10

Incline Dumbbell Curl – 3×8–10

Hammer Curl – 3×10–12

Face Pull – 3×12–15

Squat – 4×6–8

Romanian Deadlift – 4×8–10

Leg Press – 3×10–12

Walking Lunge – 3×12–15/leg

Standing Calf Raises – 4×12–15

Incline Dumbbell Press – 4×8–10

Flat Dumbbell Press – 3×10–12

Cable Crossover – 3×12–15

Barbell Curl – 3×8–10

Concentration Curl – 3×10–12

Preacher Curl – 3×12–15

Chin-Ups – 4×8–10

Seated Cable Row – 3×10–12

Rope Pushdown – 3×10–12

Skull Crushers – 3×8–10

Rear Delt Fly – 3×12–15

Face Pull – 3×12–15

Front Squat or Hack Squat – 4×8–10

Romanian Deadlift – 3×10–12

Bulgarian Split Squat – 3×10–12/leg

Leg Extension – 3×12–15

Seated Calf Raises – 4×12–15