UPPER BODY – PUSH DAY
| Exercise | Reps | Sets | Rest |
| Bench press | 12-15 | 4 | 2 min |
| Shoulder press | 10-15 | 4 | 2 min |
| Bicep curls | 10-15 | 4 | 2 min |
| Pull ups | Maximum | 3 | 2 min |
UPPER BODY – PUSH DAY
| Exercise | Reps | Sets | Rest |
| Leg extension | 15-20 | 3 | 2 min |
| Squats | 10-15 | 4 | 2 min |
| Single leg lunges | 8-12 | 3 | 2 min |
| Leg curl | 12-15 | 4 | 2 min |
| Calf raises | 12-15 | 4 | 1 min |
UPPER BODY – PUSH DAY
| Exercise | Reps | Sets | Rest |
| Deadlifts | 12-15 | 4 | 2 min |
| Seated row | 12-15 | 4 | 2 min |
| Tricep pushdowns | 12-15 | 4 | 2 min |
| Lateral shoulder raise | 12-15 | 4 | 1 min |
| Crunches | Maximum | 3 | 1.5 min |