Full Body Split (3 Day)

Day 1: Full Body (Compound Movements)

Focus: Full-body compound exercises for maximum muscle recruitment.

1. Leg Press (Lábtolás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Push through your heels, not your toes, to target the quads and glutes effectively.
     • Keep your knees in line with your toes and avoid locking them out at the top.
     • Adjust the foot position to emphasize different muscle groups (higher for glutes, lower for quads).
   • Substitute: Barbell Squat (if machines are unavailable).
2. Chest Press (Mellnyomás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Keep your shoulders retracted to protect the shoulder joint and engage the chest.
     • Adjust the seat height so the handles are at mid-chest level.
     • Don’t overextend your elbows at the top.
   • Substitute: Barbell Bench Press.
3. Lat Pulldown (Mellhez húzás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Pull the bar down to your chest, not behind your head, to avoid shoulder strain.
     • Use a full range of motion and control the negative (eccentric) phase.
     • Engage your back muscles rather than relying on your arms.
   • Substitute: Pull-Ups (assisted if necessary).
4. Seated Shoulder Press (Ülő vállnyomás)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Keep your back pressed against the seat for stability.
     • Lower the handles to chin level and press straight up without locking out.
     • Focus on controlling the weight during both the lift and descent.
   • Substitute: Dumbbell Shoulder Press.
5. Seated Leg Curl (Ülő lábhajlítás)
   • Sets/Reps: 4 x 12-15
   • Tips:
     • Adjust the machine so your knees align with the pivot point.
     • Avoid jerking; move slowly to engage the hamstrings fully.
   • Substitute: Lying Leg Curl Machine.
6. Cable Bicep Curl (Kábel bicepsz gyakorlat)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Keep your elbows close to your torso throughout the movement.
     • Avoid swinging your arms or using momentum.
   • Substitute: Dumbbell Bicep Curl.
7. Cable Tricep Pushdown (Tricepsz letolás kábelgépen)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Use a rope attachment for better range of motion.
     • Keep your elbows stationary and close to your sides.
   • Substitute: Overhead Tricep Extension.

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Day 2: Rest Day

Tips for Recovery:

• Nutrition: Consume high-protein meals with complex carbs to support recovery.

• Hydration: Aim for at least 2-3 liters of water daily.

• Mobility: Spend 10-15 minutes on light stretching or foam rolling.

• Sleep: Prioritize 7-9 hours of sleep to optimize muscle repair.

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Day 3: Full Body (Different Exercises)

Focus: Incorporating varied movements to hit the muscles from new angles.

1. Hack Squat (Hack guggolás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Keep your back flat against the pad.
     • Push through your heels to emphasize the glutes and quads.
     • Control the descent to maintain tension.
   • Substitute: Goblet Squat.
2. Incline Chest Press (Ferde padon mellnyomás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Set the incline to 30-45 degrees.
     • Lower the weight to your upper chest and press straight up.
     • Avoid flaring your elbows.
   • Substitute: Dumbbell Incline Bench Press.
3. Seated Row (Ülő evezés)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Keep your chest upright and retract your shoulder blades as you pull.
     • Avoid leaning back or using momentum.
   • Substitute: Dumbbell Bent-Over Row.
4. Lateral Raises (Oldalemelés)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Lift the weights to shoulder height, not higher.
     • Keep a slight bend in your elbows.
     • Focus on the lateral deltoids (side of the shoulder).
   • Substitute: Cable Lateral Raise.
5. Romanian Deadlift (RDL)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Keep a slight bend in your knees and a neutral spine.
     • Hinge at your hips, lowering the weight until you feel a stretch in your hamstrings.
   • Substitute: Good Mornings or Hyperextensions.
6. Incline Dumbbell Curl (Ferde pados bicepszgyakorlat)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Sit on an incline bench at 30-45 degrees.
     • Fully extend your arms at the bottom for maximum stretch.
   • Substitute: Concentration Curls.
7. Overhead Tricep Extension (Tricepsznyújtás fej felett)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Use a dumbbell or cable machine.
     • Keep your elbows close to your head and fully extend your arms.
   • Substitute: Skull Crushers.

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Day 4: Rest Day

Tips for Recovery:

• Focus on light activity, such as walking or yoga, to aid blood circulation.
• Include omega-3-rich foods (e.g., salmon, walnuts) for anti-inflammatory benefits.
• Use a massage gun or foam roller for muscle tightness.

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Day 5: Full Body (Different Exercises)

Focus: Full-body compound exercises for maximum muscle recruitment.

1. Leg Press (Lábtolás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Push through your heels, not your toes, to target the quads and glutes effectively.
     • Keep your knees in line with your toes and avoid locking them out at the top.
     • Adjust the foot position to emphasize different muscle groups (higher for glutes, lower for quads).
   • Substitute: Barbell Squat (if machines are unavailable).
2. Chest Press (Mellnyomás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Keep your shoulders retracted to protect the shoulder joint and engage the chest.
     • Adjust the seat height so the handles are at mid-chest level.
     • Don’t overextend your elbows at the top.
   • Substitute: Barbell Bench Press.
3. Lat Pulldown (Mellhez húzás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Pull the bar down to your chest, not behind your head, to avoid shoulder strain.
     • Use a full range of motion and control the negative (eccentric) phase.
     • Engage your back muscles rather than relying on your arms.
   • Substitute: Pull-Ups (assisted if necessary).
4. Seated Shoulder Press (Ülő vállnyomás)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Keep your back pressed against the seat for stability.
     • Lower the handles to chin level and press straight up without locking out.
     • Focus on controlling the weight during both the lift and descent.
   • Substitute: Dumbbell Shoulder Press.
5. Seated Leg Curl (Ülő lábhajlítás)
   • Sets/Reps: 4 x 12-15
   • Tips:
     • Adjust the machine so your knees align with the pivot point.
     • Avoid jerking; move slowly to engage the hamstrings fully.
   • Substitute: Lying Leg Curl Machine.
6. Cable Bicep Curl (Kábel bicepsz gyakorlat)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Keep your elbows close to your torso throughout the movement.
     • Avoid swinging your arms or using momentum.
   • Substitute: Dumbbell Bicep Curl.
7. Cable Tricep Pushdown (Tricepsz letolás kábelgépen)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Use a rope attachment for better range of motion.
     • Keep your elbows stationary and close to your sides.
   • Substitute: Overhead Tricep Extension.

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Day 6: Rest Day

• Engage in outdoor activities like hiking to boost mood and recovery.

• Avoid prolonged sitting; incorporate short stretching sessions.

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Day 7: Rest Day

• Perform a mental check-in: Reflect on progress and set goals for next week.

• Meal prep to ensure consistency in nutrition for the following week.

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Day 1: Full Body (Compound Movements)

Goal: Build strength and size using heavier loads and emphasizing controlled eccentric (negative) phases.

1. Leg Press (Lábtolás)
   • Sets/Reps: 4 x 8-10 (heavier weight)
   • Tips:
     • Slow down the lowering phase (3-4 seconds).
     • Add a partial rep at the end of each set to push intensity.
   • Substitute: Bulgarian Split Squat (if machines are unavailable).
2. Chest Press (Mellnyomás)
   • Sets/Reps: 4 x 6-8
   • Tips:
     • Increase the weight compared to last week but maintain full range of motion.
     • Incorporate a pause at the bottom of each rep for 1-2 seconds.
   • Substitute: Incline Barbell Bench Press.
3. Lat Pulldown (Mellhez húzás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a slightly wider grip for more lat activation.
     • Pause at the bottom for 1 second to emphasize back contraction.
   • Substitute: Weighted Pull-Ups.
4. Seated Shoulder Press (Ülő vállnyomás)
   • Sets/Reps: 3 x 8-10
   • Tips:
     • Focus on controlled movement with a slightly heavier load.
     • Lower the handles slowly for a controlled eccentric phase.
   • Substitute: Arnold Press.
5. Seated Leg Curl (Ülő lábhajlítás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Add a 2-second hold at the fully contracted position.
     • Increase the load compared to last week.
   • Substitute: Stability Ball Hamstring Curl.
6. Cable Bicep Curl (Kábel bicepsz gyakorlat)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Use a straight bar attachment for a different grip challenge.
     • Perform 1.5 reps (a full rep followed by a half rep) for extra intensity.
   • Substitute: Preacher Curl.
7. Cable Tricep Pushdown (Tricepsz letolás kábelgépen)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Increase the load slightly; aim for failure on the last set.
     • Use a V-bar attachment for more wrist stability.
   • Substitute: Dips (machine-assisted if needed).

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Day 2: Rest Day

Focus: Recovery with active movement and meal optimization.

• Perform 20 minutes of light cardio or a brisk walk to improve blood flow.

• Stretch or use dynamic mobility drills for 10 minutes.

• Consume a high-protein meal with healthy fats for recovery (e.g., eggs and avocado).

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Day 3: Full Body (New Angles and Variations)

Goal: Introduce new movements and angles for balanced muscle development.

1. Hack Squat (Hack guggolás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a heavier load and aim for full depth.
     • Add a drop set on the last set to fatigue the muscles fully.
   • Substitute: Front Squat.
2. Incline Chest Press (Ferde padon mellnyomás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a slightly steeper incline (around 45 degrees).
     • Focus on explosive upward movements while controlling the descent.
   • Substitute: Incline Dumbbell Press.
3. Seated Row (Ülő evezés)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a neutral grip for increased biceps and mid-back involvement.
     • Pause for 1-2 seconds when the handles reach your torso.
   • Substitute: Single-Arm Dumbbell Row.
4. Lateral Raises (Oldalemelés)
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Add a 2-second hold at the top of each rep.
     • Lean slightly forward to target the lateral deltoid.
   • Substitute: Cable Lateral Raise.
5. Romanian Deadlift (RDL)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a heavier weight compared to last week but maintain perfect form.
     • Lower the weight slower to maximize the stretch on the hamstrings.
   • Substitute: Hip Thrusts.
6. Incline Dumbbell Curl (Ferde pados bicepszgyakorlat)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Lower the dumbbells slowly for better muscle activation.
     • Add a superset with hammer curls for extra volume.
   • Substitute: Concentration Curl.
7. Overhead Tricep Extension (Tricepsznyújtás fej felett)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Use a cable machine for constant tension.
     • Keep your core tight to prevent arching your lower back.
   • Substitute: Skull Crushers.

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Day 4: Rest Day

Focus: Prevent stiffness with light activity and stretching.

• Perform yoga or dynamic stretches (e.g., hip flexor stretches, shoulder mobility drills).
• Prioritize hydration (add electrolytes if needed).

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Day 5: Full Body Workout

Goal: Build strength and size using heavier loads and emphasizing controlled eccentric (negative) phases.

1. Leg Press (Lábtolás)
   • Sets/Reps: 4 x 8-10 (heavier weight)
   • Tips:
     • Slow down the lowering phase (3-4 seconds).
     • Add a partial rep at the end of each set to push intensity.
   • Substitute: Bulgarian Split Squat (if machines are unavailable).
2. Chest Press (Mellnyomás)
   • Sets/Reps: 4 x 6-8
   • Tips:
     • Increase the weight compared to last week but maintain full range of motion.
     • Incorporate a pause at the bottom of each rep for 1-2 seconds.
   • Substitute: Incline Barbell Bench Press.
3. Lat Pulldown (Mellhez húzás)
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use a slightly wider grip for more lat activation.
     • Pause at the bottom for 1 second to emphasize back contraction.
   • Substitute: Weighted Pull-Ups.
4. Seated Shoulder Press (Ülő vállnyomás)
   • Sets/Reps: 3 x 8-10
   • Tips:
     • Focus on controlled movement with a slightly heavier load.
     • Lower the handles slowly for a controlled eccentric phase.
   • Substitute: Arnold Press.
5. Seated Leg Curl (Ülő lábhajlítás)
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Add a 2-second hold at the fully contracted position.
     • Increase the load compared to last week.
   • Substitute: Stability Ball Hamstring Curl.
6. Cable Bicep Curl (Kábel bicepsz gyakorlat)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Use a straight bar attachment for a different grip challenge.
     • Perform 1.5 reps (a full rep followed by a half rep) for extra intensity.
   • Substitute: Preacher Curl.
7. Cable Tricep Pushdown (Tricepsz letolás kábelgépen)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Increase the load slightly; aim for failure on the last set.
     • Use a V-bar attachment for more wrist stability.
   • Substitute: Dips (machine-assisted if needed).

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Day 6: Rest Day

Recovery Plan:

• Focus on nutrient timing: eat a carb-rich meal post-light activity.
• Incorporate myofascial release with a foam roller or massage.

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Day 7: Rest Day

Tips:

• Evaluate weekly progress: track weights, reps, and overall energy levels.
• Reflect on form and technique; adjust movements if necessary.
• Plan meals and training for Week 3 to ensure progressive overload continues.

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Day 1: Full Body (Advanced Compound Movements)

Goal: Build strength and muscle mass with heavy weights and slower tempos.

1. Barbell Back Squat
   • Sets/Reps: 5 x 6-8
   • Tips:
     • Slow down the eccentric phase (4 seconds to lower).
     • Hold at the top position for 1 second for added stability.
   • Substitution: Safety Bar Squat.
2. Barbell Bench Press
   • Sets/Reps: 4 x 6-8
   • Tips:
     • Increase the weight from the previous week while maintaining a full range of motion.
     • Pause at the bottom for 2 seconds to increase muscle tension.
   • Substitution: Incline Barbell Bench Press.
3. Close-Grip Lat Pulldown
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Squeeze your shoulder blades together on every rep.
     • Use a controlled tempo, especially during the eccentric phase.
   • Substitution: Weighted Pull-Ups.
4. Seated Shoulder Press Machine
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Lift heavier weights but slow down the movement for control.
     • Focus on maintaining proper posture.
   • Substitution: Dumbbell Overhead Press.
5. Lying Leg Curl
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Hold the contraction point for 1-2 seconds.
     • Perform a drop set on the last set for added intensity.
   • Substitution: Stability Ball Hamstring Curls.
6. Lateral Raise Superset with Front Raise
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Use lighter weights to maintain proper form.
     • Pause at the top of each movement for 1 second.
   • Substitution: Cable Lateral Raise.
7. Cable Bicep Curl + Tricep Pushdown (Superset)
   • Sets/Reps: 3 x 10-12 for each exercise
   • Tips:
     • Reduce rest between supersets to increase intensity.
     • Focus on a steady tempo for both exercises.
   • Substitution: Hammer Curls and Overhead Tricep Extension.

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Day 2: Rest Day – Active Recovery

Tips:

1. Movement: A light walk outdoors for 20-30 minutes.
2. Nutrition:
   • Include omega-3-rich foods (e.g., salmon, walnuts).
   • Add more vegetables to your meals.
3. Hydration: Drink at least 2-3 liters of water.
4. Sleep: Aim for 7-9 hours of restful sleep.

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Day 3: Full Body (Isolation and Machine Variations)

Goal: Improve muscle shaping and balance using machine-based and isolation exercises.

1. Hack Squat
   • Sets/Reps: 5 x 6-8
   • Tips:
     • Focus on achieving full depth.
     • Pause at the bottom position.
   • Substitution: Front Squats.
2. Chest Press Machine
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Use heavier weights and slow down the eccentric phase.
   • Substitution: Dumbbell Bench Press.
3. T-Bar Row
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Pull the bar toward your navel.
     • Focus on activating the lower back.
   • Substitution: Seated Row Machine.
4. Leg Press – Narrow Stance
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Emphasize quad activation.
     • Perform a drop set on the last set.
   • Substitution: Bulgarian Split Squat.
5. Overhead Tricep Extension (Cable)
   • Sets/Reps: 3 x 10-12
   • Tips:
     • Avoid arching your back; keep the movement isolated to the arms.

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Day 4: Rest Day – Total Recovery

Tips:

1. Yoga or Stretching: 15-20 minutes of focused movement.
2. Nutrition:
   • Prioritize protein intake (2 g/kg body weight).
   • Increase vegetable and fruit consumption.
3. Relaxation: Meditation or breathing exercises.

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Day 5: Full Body (Advanced Intensity Techniques)

Incorporate heavier weights and advanced techniques:

• Barbell Squat, Barbell Bench Press, Pull-Ups, Calf Raises (Machine), Tricep Pushdowns, and Hammer Curls.
• Use supersets, drop sets, and rest-pause techniques to maximize intensity.

1. Barbell Back Squat
   • Sets/Reps: 5 x 6-8
   • Tips:
     • Slow down the eccentric phase (4 seconds to lower).
     • Hold at the top position for 1 second for added stability.
   • Substitution: Safety Bar Squat.
2. Barbell Bench Press
   • Sets/Reps: 4 x 6-8
   • Tips:
     • Increase the weight from the previous week while maintaining a full range of motion.
     • Pause at the bottom for 2 seconds to increase muscle tension.
   • Substitution: Incline Barbell Bench Press.
3. Close-Grip Lat Pulldown
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Squeeze your shoulder blades together on every rep.
     • Use a controlled tempo, especially during the eccentric phase.
   • Substitution: Weighted Pull-Ups.
4. Seated Shoulder Press Machine
   • Sets/Reps: 4 x 8-10
   • Tips:
     • Lift heavier weights but slow down the movement for control.
     • Focus on maintaining proper posture.
   • Substitution: Dumbbell Overhead Press.
5. Lying Leg Curl
   • Sets/Reps: 4 x 10-12
   • Tips:
     • Hold the contraction point for 1-2 seconds.
     • Perform a drop set on the last set for added intensity.
   • Substitution: Stability Ball Hamstring Curls.
6. Lateral Raise Superset with Front Raise
   • Sets/Reps: 3 x 12-15
   • Tips:
     • Use lighter weights to maintain proper form.
     • Pause at the top of each movement for 1 second.
   • Substitution: Cable Lateral Raise.
7. Cable Bicep Curl + Tricep Pushdown (Superset)
   • Sets/Reps: 3 x 10-12 for each exercise
   • Tips:
     • Reduce rest between supersets to increase intensity.
     • Focus on a steady tempo for both exercises.
   • Substitution: Hammer Curls and Overhead Tricep Extension.

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Day 6: Active Recovery

Tips:

1. Engage in light cardio (e.g., walking or cycling).
2. Supplements: Consider magnesium for muscle relaxation.

Day 7: Rest

• Prioritize 8-9 hours of quality sleep and light stretching at the end of the day.

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Day 1: Full Body – Advanced Compound Movements

Goal: Build strength and muscle mass using heavy, compound lifts.

1. Barbell Back Squat
   • Sets/Reps: 6 x 5
   • Tips:
     • Use a heavier load than in Week 3.
     • Rest 2–3 minutes between sets to maintain intensity.
     • Focus on knee and ankle stability throughout the lift.
   • Substitute: Front squat.
2. Incline Bench Press
   • Sets/Reps: 5 x 6–8
   • Tips:
     • Slow down the eccentric phase (4 seconds).
     • Perform a cluster set on the last set (5 reps, 20-second rest, 5 more reps).
   • Substitute: Dumbbell incline press.
3. Pull-Ups (Weighted)
   • Sets/Reps: 4 x 8–10
   • Tips:
     • Use a resistance band if you can’t complete the full rep range.
     • Keep your body straight and avoid swinging.
   • Substitute: Close-grip lat pulldown.
4. Seated Leg Curl (Slow Tempo)
   • Sets/Reps: 4 x 12–15
   • Tips:
     • Hold the contraction at the top for 2–3 seconds.
     • Perform a drop set on the final set (reduce weight and do another 8 reps).
5. Cable Shoulder Press
   • Sets/Reps: 3 x 10–12
   • Tips:
     • Keep your core engaged for stability.
     • Use the “rest-pause” method on the last reps.
6. Dumbbell Lateral Raises + Front Raises (Superset)
   • Sets/Reps: 3 x 12–15
   • Tips:
     • Use light weights with controlled movement.
     • Pause for 1–2 seconds at the top of each rep.

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Day 2: Rest – Active Recovery

Tips for the Day:

1. Movement:
   • Take a 30–40-minute walk outdoors.
   • Do 10–15 minutes of yoga or stretching.
2. Nutrition:
   • Prioritize protein and vegetables.
   • Include omega-3-rich foods (e.g., salmon, chia seeds, walnuts).
3. Recovery:
   • Use a foam roller to release muscle tightness.

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Day 3: Full Body – Isolation and Machine-Based Exercises

Goal: Focus on muscle shaping and balance improvement.

1. Hack Squat
   • Sets/Reps: 5 x 8–10
   • Tips:
     • Focus on depth and stable knee positioning.
     • Perform the final set with a slow tempo.
2. Chest Press Machine
   • Sets/Reps: 4 x 10–12
   • Tips:
     • Slow down the eccentric phase (3 seconds).
     • Hold the last rep for 5 seconds at the top.
3. Seated Row Machine
   • Sets/Reps: 4 x 10–12
   • Tips:
     • Pull towards your navel for proper activation.
     • Hold the contraction for 1–2 seconds at the end of each rep.
4. Leg Press (Wide Stance)
   • Sets/Reps: 4 x 12–15
   • Tips:
     • Focus on glute activation.
     • Use a “rest-pause” technique at the end.
5. Tricep Rope Pushdown + Bicep Cable Curl (Superset)
   • Sets/Reps: 3 x 10–12 for both exercises
   • Tips:
     • Gradually reduce rest time between supersets.

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Day 4: Rest – Recovery and Relaxation

Tips for the Day:

1. Movement: Light walking or cycling (20–30 minutes).
2. Nutrition:
   • Stay hydrated (at least 3 liters of water).
   • Focus on whole foods.
3. Recovery: Perform active stretches targeting glutes and lower back.

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Day 5: Full Body – Advanced Intensity

Goal: Maximize load and intensity for hypertrophy.
Key Exercises:

• Romanian Deadlift, Incline Dumbbell Press, Chin-Ups (Weighted), Leg Extension (Drop Sets), Calf Raise Machine, Face Pulls (Superset Lateral Raises).
• Utilize pyramid sets (decreasing reps with increasing sets).

1. Barbell Back Squat
   • Sets/Reps: 6 x 5
   • Tips:
     • Use a heavier load than in Week 3.
     • Rest 2–3 minutes between sets to maintain intensity.
     • Focus on knee and ankle stability throughout the lift.
   • Substitute: Front squat.
2. Incline Bench Press
   • Sets/Reps: 5 x 6–8
   • Tips:
     • Slow down the eccentric phase (4 seconds).
     • Perform a cluster set on the last set (5 reps, 20-second rest, 5 more reps).
   • Substitute: Dumbbell incline press.
3. Pull-Ups (Weighted)
   • Sets/Reps: 4 x 8–10
   • Tips:
     • Use a resistance band if you can’t complete the full rep range.
     • Keep your body straight and avoid swinging.
   • Substitute: Close-grip lat pulldown.
4. Seated Leg Curl (Slow Tempo)
   • Sets/Reps: 4 x 12–15
   • Tips:
     • Hold the contraction at the top for 2–3 seconds.
     • Perform a drop set on the final set (reduce weight and do another 8 reps).
5. Cable Shoulder Press
   • Sets/Reps: 3 x 10–12
   • Tips:
     • Keep your core engaged for stability.
     • Use the “rest-pause” method on the last reps.
6. Dumbbell Lateral Raises + Front Raises (Superset)
   • Sets/Reps: 3 x 12–15
   • Tips:
     • Use light weights with controlled movement.
     • Pause for 1–2 seconds at the top of each rep.

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Day 6: Active Recovery

Tips for the Day:

1. Do light cardio such as swimming or walking.
2. Consume antioxidant-rich foods (e.g., berries).
3. Relax with a sauna session or warm bath.

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Day 7: Full Rest

Goal: Allow for accumulated fatigue from the previous weeks to dissipate.

1. Sleep 8–9 hours.
2. Meditate or practice deep breathing.
3. Maintain a high-protein diet (2g per kg of body weight).

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