Day 1 – Chest + Triceps Bench Press Push-ups Tricep Dips Day 2 – Back + Biceps Day 3 Pull-ups / Lat Pulldown Barbell Row Bicep Curls Day 3 – Legs Squats Lunges Leg Press Day 4 – Shoulders Shoulder Press Lateral Raises Day 5 – Full Body / Cardio 👉 Rest 1–2 days