Day 1

Push - 3 Sets x 8 Reps

Barbell Bench Press 

Barbell military press 

Dumbbell incline press 

Dumbbell lateral raises 

Dumbbell triceps extensions 

Day 2

Pull - 3 Sets x 8 Reps

Barbell deadlifts 

Barbell bent over rows 

Lat pulldowns 

Dumbbell upright rows 

Dumbbell single arm bicep curls 

Legs - 3 Sets x 8 Reps

Barbell squats 

Bulgarian split squat 

Leg Press 

Leg extensions 

Standing calf raises 

Day 3

Day 4

Push - 3 Sets x 8 Reps

Lat Pull Downs 

Barbell incline bench press 

Dumbbell shoulder press 

Triceps pushdowns 

Day 5

Day 5: Pull - 3 Sets x 8 Reps 

Lat Pull Downs 

Seated Cable Row 

Face pulls 

Barbell bicep curl 

Barbell good mornings 

Day 6

Legs - 3 Sets x 8 Reps

Goblet squats 

Lunges 

Hip thrust 

Romanian deadlifts 

Glute kickbacks