Monday — Lower-Body Power
Build strength • 45–60 minutes
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Trap-bar deadlift — 4 × 5
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Bulgarian split squat — 3 × 8 per leg
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Barbell hip thrust — 3 × 10
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Seated leg curl — 3 × 12
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Box jumps — 3 × 5
Tuesday — Upper-Body Strength
Push and pull • 45–60 minutes
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Incline dumbbell press — 4 × 8
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Weighted pull-ups or assisted pull-ups — 4 × 6–8
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Chest-supported row — 3 × 10
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Seated dumbbell shoulder press — 3 × 8
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Cable triceps extensions — 3 × 12
Wednesday — Athletic Conditioning
Speed and stamina • 25–35 minutes
Complete 4 rounds, resting 60–90 seconds between rounds:
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Sled push — 20 meters
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Battle ropes — 30 seconds
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Kettlebell swings — 15 reps
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Shuttle runs — 20 meters out and back
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Plank shoulder taps — 20 total
Thursday — Back and Biceps
Pull-day volume • 40–55 minutes
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Barbell bent-over row — 4 × 8
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Neutral-grip lat pulldown — 3 × 10
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Single-arm cable row — 3 × 10 per side
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EZ-bar preacher curl — 3 × 10
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Incline dumbbell curl — 3 × 12
Friday — Full-Body Training
Compound movements • 40–50 minutes
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Front squat — 3 × 8
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Dumbbell bench press — 3 × 10
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Romanian deadlift — 3 × 10
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Walking lunges — 3 × 12 per leg
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Farmer’s carries — 4 × 30 meters
