Who this is for
Level: Beginner. Schedule: Mon/Wed/Fri or any three nonconsecutive days.
Program
Day A
- Squat 3×5–8
- Bench press 3×6–10
- Chest-supported row 3×8–12
- Romanian deadlift 2×8–10
- Lateral raise 2×12–20
- Plank or carry 2–3 sets
Day B
- Trap-bar deadlift or conventional deadlift 2×4–6
- Overhead press 3×6–10
- Lat pulldown or assisted pull-up 3×8–12
- Split squat 2×8–12/leg
- Cable curl 2×10–15
- Triceps pressdown 2×10–15
Day C
- Leg press or front squat 3×8–12
- Incline dumbbell press 3×8–12
- Seated cable row 3×8–12
- Hip thrust 2×8–12
- Calf raise 2×10–20
- Ab wheel or dead bug 2–3 sets
Effort and progression
Start most working sets with roughly 2–3 repetitions in reserve. As technique becomes stable, many hypertrophy-oriented sets can finish around 1–2 repetitions in reserve. Add repetitions within the listed range before adding load. If performance and recovery worsen for multiple sessions, reduce sets or load temporarily.
Exercise substitutions
Choose substitutions that preserve the same movement pattern and are pain-free. Machines are not inferior by default; stable exercises can be useful when the goal is adding high-quality muscle-specific work without excessive systemic fatigue.
Safety
Stop and seek appropriate medical evaluation for chest pain, fainting, unexplained severe shortness of breath, acute neurologic symptoms, or an injury with major swelling/deformity or inability to bear weight.