This program is for myself to track and start from 5/21

My bio: 80kg/180cm/25y, workout experience 2.5 y

-Training period between 75-85 mins

-Protein > 1.5xBW /day

-water > 2L /day

-sleep >7hrs /day

-Training > 4 times /week

-Schedule > 5 weeks

DAY 1 CHEST

Chest 16 sets + Triceps 3 sets

Warm up 10 minutes (Barbell Bench Press lower than 65kg)

	Weight (KG)	Sets X Reps	Drop Weight(KG)	Sets X Reps
Barbell Bench Press	80	1 X 8	70	2 X 8 (before & after main set)
Dumbbell Upper Chest	25/27.5 each	3 X 10
Cable Chest Fly	10 each	3 X 12	5 each	1 X Till Failure
Dips	BW + 10	2 X 8	Body Weight	1 X Till Failure
Dumbbell Triceps	10/12	3 X 12
Machine Press / Push Up	>45 in total	3 X 12

DAY 2 LEGS

Legs 17 sets + Abs 4 sets

Warm up 10 minutes (Open hips & angle joint)

	Weight (KG)	Sets X Reps	Drop Weight(KG)	Sets X Reps
Machine Legs Press	160/170	3 X 8/10	140 each	1 X Till Failure
Romanian Deadlift	70/80	3 X 10
Legs Kick	20 each	4 X 12
Hamstring Raise	5	3 X 12
Calves	150/160	3 X 15
Abs	BD	4 X 12/15

DAY 3 SHOULDERS & ARMS

Back 12 sets + Biceps 6 sets + Triceps 4 sets

Warm up 10 minutes (shoulder press < 20 kg + biceps curl <10 kg)

	Weight (KG)	Sets X Reps	Drop Weight(KG)	Sets X Reps
Dumbbell Lateral Raise	8	3 X 10	6	3 X 8
Dumbbell Shoulder Press	25	3 X 8/10
Barbell Shoulder Press	35	3 X 10
Cable Lateral Raise	7.5	3 X 10
W bar Biceps Curl	12.5 each	3 X 10
Cable Biceps Curl	45/50	3 X 12
Cable Triceps Pushdown	40	4 X 12

DAY 4 Back

Back 18 sets + Abs 4 sets

Warm up 10 minutes (wide pull up 2 sets + narrow pull up 2 sets)

	Weight (KG)	Sets X Reps	Drop Weight(KG)	Sets X Reps
T bar Narrow	45/50	3 X 10	40	1 X 15
T bar Wide	40	4 X 10
Lat Pull down	60/70	4 X 10
Cable Roll	35	3 X 15
Face Pull	25	3 X 12
Abs	BD	4 X 12/15