Session 1
Upper A
Horizontal push · Vertical pull
Barbell Bench Press
4×4
Weighted Pull-ups
4×4
Seated Cable Row
3×6
Overhead Press
3×6
Face Pulls
2×12
Session 2
Lower A
Squat pattern
Barbell Back Squat
4×4
Romanian Deadlift
3×6
Bulgarian Split Squat
3×6
Single-leg Calf Raise
3×12
Session 3
Upper B
Vertical push · Horizontal pull
Weighted Pull-ups
4×4
Barbell Row
4×4
Incline Dumbbell Press
3×6
Dumbbell Shoulder Press
3×6
Tricep Dips
2×10
Session 4
Lower B
Hinge pattern
Deadlift
4×4
Front Squat / Goblet Squat
3×6
Walking Lunges
3×8
Single-leg RDL
3×6
Cardio · 2× per week
Trail running
Swimming
Basketball (occasional)
Weekly rhythm (example)
Day 1
Upper A
Day 2
Lower A
Day 3
Cardio
Day 4
Upper B
Day 5
Lower B
Day 6
Cardio
Day 7
Rest
Principles
Progressive overload
Add small weight every 1–2 weeks on main lifts
Nutrition
1800 kcal · 120g protein · no processed food
Session length
45 minutes max — quality over volume
Review cadence
Reassess every 4 weeks — adjust load, not structure