Monday
Upper Strength
Estimated Time
75-90 min
Intent
Heavy upper-body compounds first, with just enough accessory volume and recovery-supporting cardio to build strength without draining the week.
Main Lift Focus
Barbell Bench Press
5 sets × 3-5
Heavy
Weighted Pull-Ups
4 sets × 4-6
Swap: Assisted pull-ups if needed
Overhead Press
4 sets × 5
Barbell Row
4 sets × 5-6
Hypertrophy Accessories
Incline Dumbbell Press
3 sets × 10-12
Cable Lateral Raises
3 sets × 15-20
Face Pulls
3 sets × 15
Rope Pushdowns
3 sets × 12-15
Incline Dumbbell Curls
3 sets × 12-15
Cardio
Incline Treadmill Walk
15-20 min
Incline 8-12
Speed Moderate
Keep it at a conversational pace so it helps recovery instead of taking from the lifting.