Day 1: Push / Pull / Cardio
Day 2: Legs / Quad Focus
Day 3: Rest
Day 4: Shoulders / Arms / Cursed Energy
Day 5: Push / Pull / Cardio
Day 6: Legs / Hamstrings Focus
Day 7: Rest
Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Incline Bench Press 3sets | Barbell Squats 4sets | Dumbbell Shoulder Press 5sets | Incline Bench Press 3sets | Barbell Squats 4sets |
| Weighted Dips 3sets | Leg press 3sets | Leteral Raises 4sets | Weighted Dips 3sets | Leg Press 3sets |
| Bent Over Rows 3sets | Bulgerian Split Squats 3sets | Rear Delt Flyes 4sets | Bent Over Rows 3sets | Hamsting Curls 3sets |
| Weighted Pull ups 3sets | Goblet Squats 3sets | Bicep Culrs 3sets | Weighted Pull ups 3sets | Romanian Deadlifts 3sets |
| Weighted Burpees 3sets | Walking Lunges 3sets | Skull Crashers 3sets | Weighted Burpees 3sets | Sumo Deadlifts 3sets |
| Run 3-5-10km | - | Cursed Energy Meditation 30min | Run 3-5-10km | - |
*Recommendation from : Rudra Parashar