**Week 1-2** **Day 1:** Barbell Squats: 5 sets x 5 reps Split Squats: 4 sets x 8-10 reps Dumbbell Bench Press: 4 sets x 8-10 reps Dumbbell Row: 4 sets x 8-10 reps **Superset (5 sets):** Push-Ups: 10 reps Pull-Ups: 6-8 reps **Day 2:** Romanian Deadlifts (RDL): 4 sets x 8-10 reps Goblet Squats: 4 sets x 8-10 reps Incline Dumbbell Bench Press: 4 sets x 8-10 reps Barbell Row: 5 sets x 10 reps **Superset (3 sets):** Overhead Tricep Extension: 15-20 reps Bicep Curl: 15-20 reps **Day 3:** **Circuit (5 sets):** Hindu Squats: 15 reps Hindu Push-Ups: 10 reps Pull-Ups: 6-8 reps Forearm Roller: 1 minute --- **Week 3-4** **Day 1:** Barbell Squats: 5 sets x 6 reps Split Squats: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10-12 reps Dumbbell Row: 4 sets x 10-12 reps **Superset (5 sets):** Push-Ups: 12 reps Pull-Ups: 8-10 reps **Day 2:** Romanian Deadlifts (RDL): 4 sets x 10-12 reps Goblet Squats: 4 sets x 10-12 reps Incline Dumbbell Bench Press: 4 sets x 10-12 reps Barbell Row: 5 sets x 12 reps **Superset (3 sets):** Overhead Tricep Extension: 20 reps Bicep Curl: 20 reps **Day 3:** **Circuit (5 sets):** Hindu Squats: 20 reps Hindu Push-Ups: 15 reps Pull-Ups: 8-10 reps Forearm Roller: 1.5 minutes --- **Week 5-6** **Day 1:** Barbell Squats: 5 sets x 8 reps Split Squats: 4 sets x 12-15 reps Dumbbell Bench Press: 4 sets x 12-15 reps Dumbbell Row: 4 sets x 12-15 reps **Superset (5 sets):** Push-Ups: 15 reps Pull-Ups: 10-12 reps **Day 2:** Romanian Deadlifts (RDL): 4 sets x 12-15 reps Goblet Squats: 4 sets x 12-15 reps Incline Dumbbell Bench Press: 4 sets x 12-15 reps Barbell Row: 5 sets x 15 reps **Superset (3 sets):** Overhead Tricep Extension: 25 reps Bicep Curl: 25 reps **Day 3:** **Circuit (5 sets):** Hindu Squats: 25 reps Hindu Push-Ups: 20 reps Pull-Ups: 10-12 reps Forearm Roller: 2 minutes