Day 1 - Upper Push Session1. Bench Press - Barbell • Grip wider than shoulder width, bar directlyabove chest• Shoulder blades retracted• Upper back slightly arched• Lower bar to chest• Press bar directly toward the roof

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

2. Alternate Arm Incline Bench Press - Dumbbell • Dumbbells positioned adjacent to shoulders• Shoulder blades retracted• Upper back slightly arched• Push dumbbells in an alternating fashiontoward the roof

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

3. Shoulder Press - Dumbbell • Stand with a dumbbell in each hand• Position dumbbells adjacent to shoulders,palms facing forward• Knees & hips slightly flexed• Press dumbbells overhead• Elbows remain directly under handsthroughout the movement• Slowly lower dumbbells back to startposition

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

3 Day Strength Program - Push, Legs, Pull

4 A. Flat Bench Fly - Dumbbell • Lie on bench, dumbbell in each hand• Start with dumbbells directly aboveshoulders• Arms slightly flexed, palms facing inward• Lower dumbbells laterally• Slightly arch upper back, feel stretch acrosschest• Lift dumbbells back to start position

Complete 3 sets of 8-12 repetitions. Rest 0 between sets.

4 B. Lying Triceps Extension - Barbell • Lie face up on a bench, barbell held withnarrow grip• Elbows slightly flexed• Barbell above shoulders• Fix upper arms in position• Lower barbell toward forehead• Press upward to extend arms

Complete 3 sets of 8-12 repetitions. Rest 90s between sets.

5. Push Up - Hands On Exercise Ball - Feet Elevated • Hands on sides of the ball, feet on a benchor box• Lower chest towards ball• Push up slowly• Maintain stability & plank like body position

Complete 3 sets of Max Reps repetitions. Rest 60s between sets.

Day 2 - Low Body Strength & Power1. Hang Power Snatch • Stand with wide grip on barbell• Bend forward from hips, bar on thighs• Shoulders forward of bar• Aggressively thrust hips in & shouldersupward• Shrug shoulders as hips knees extend• Then, bend arms, catch bar overhead• Seek coaching on this lift

Complete 3 sets of 5 repetitions. Rest 90s between sets.

2. Clean • Stand with barbell on floor• Grip bar just wider than knees• Shoulders over the bar, bar resting on shins• Normal spinal curvatures maintained• Start slow then thrust hips in & shouldersupward• Shrug shoulders as hips knees extend• Then, bend arms, drop under the bar• Catch bar on front of shoulders, in full squat• Stand to finish the lift• Seek coaching on this liftComplete 3 sets of 5 repetitions. Rest 90s between sets.

3. Back Squat • Stand feet wider than hip width apart• Barbell across back of shoulders• Hold barbell slightly wider than shoulders• Descend into a squat position until top ofthigh is parallel to floor• Stand to complete the exercise• Keep feet flat on floor throughout• Maintain normal spinal curvatures• Seek coaching on this exercise

Complete 3 sets of 10-6 repetitions. Rest 90s between sets. Load Step

4. Wide Stance Stiff Leg Deadlift • Stand with feet wide, toes point outward• Grip barbell slightly wider than knee width• Stand with barbell on thighs• Slightly flex knees• Flex from the hips - push hips backward• Allow barbell to slide down thighs to belowthe knee• Look forward• Maintain normal spinal curvaturesthroughoutComplete 3 sets of 10-6 repetitions. Rest 90s between sets. Load Step

5. Split Squat Back Foot Elevated - Barbell • Hold barbell across shoulders, or dumbbellsin hands• Start in a split squat position, rear foot onbox or bench• Perform split squat in controlled manner• Maintain upright torso• Complete repetitions on one side at a time

Complete 3 sets of 10-6 repetitions. Rest 90s between sets. Load Step

Day 3 - Upper Pull Session1. Chin Up - Reverse Grip • Grip high bar narrower than shoulder width• Grip with palms facing up• From full hang, pull chin over bar• Repeat

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

2. Seated Row • Sit on machine• Grasp handle, sit tall• Extend the legs• Pull handle to abdomen, retract shoulderblades• Maintain upright posture

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

3. Single Arm Row - Dumbbell • One knee on bench, other foot on floor• One arm supports body weight on bench• Other hand holds dumbbell• Look forward, flatten spine• Pull dumbbell to hip

Complete 3 sets of 8-12 repetitions. Rest 60s between sets.

4 A. Bent Over Reverse Fly - Dumbbell • Stand dumbbell in each hand, palms facinginward• Slightly flex knees, bend forward from hips• Hands in front of knees• Lift dumbbells laterally, pause at top ofaction• Return dumbbells to start position• Keep arms slightly bent & torso stablethroughout

Complete 3 sets of 8-12 repetitions. Rest 0s between sets.

4 B. Alternate Arm Bicep Curl - Hammer Grip • Stand dumbbells on thighs• Palms facing inward• Curl dumbbell toward shoulder• Maintain posture throughout• Variation: Alternate Arms, Single Arm

Complete 3 sets of 8-12 repetitions. Rest 90s between sets.

5. Parallel Grip Pulldown - 3 Load Strip Set • Sit upright, look forward• Palms facing inward• Pull bar to chin• Return to start position

Complete 2x 3 sets of 6-8 repetitions. Rest 2min between sets.