helpmepubertymax
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- Nov 24, 2025
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Push Day A – Shoulders + Chest + Triceps
| Exercise | Sets x Reps | Notes |
| Feet-Elevated Push-Ups (weighted optional) | 4×12–20 | Chest + upper chest, slow negative |
| Dumbbell Floor Press | 3×8–12 | Squeeze at top, slow negative |
| Standing Dumbbell Overhead Press | 3×8–12 | Focus on control, pause at top |
| Dumbbell Lateral Raises | 4×12–20 | Last set can be partials to failure |
| Overhead Dumbbell Triceps Extension | 3×12–15 | Keep elbows in |
| Close-Grip / Diamond Push-Ups | 3×10–12 | Triceps finish |
Push Day B – Delts + Chest + Triceps
| Exercise | Sets x Reps | Notes |
| Arnold Press | 3×10–12 | Front + side delts |
| Incline Push-Ups (feet elevated) | 3×10–15 | Upper chest + triceps |
| Dumbbell Front Raises | 3×12–15 | Front delt cap |
| Dumbbell Lateral Raises | 3×12–15 | Side delt width |
| Diamond / Close-Grip Push-Ups | 3×10–12 | Triceps finish |
| Overhead Dumbbell Triceps Extension (optional) | 2×12–15 | Extra triceps volume |
Pull Day A – Lats + Back Thickness + Biceps
| Exercise | Sets x Reps | Notes |
| Pull-Ups / Chin-Ups | 5×AMRAP | Pause 1 sec at top, slow negative |
| Single-Arm Dumbbell / Backpack Row | 4×8–12 | Squeeze shoulder blades |
| Dumbbell Pullover | 3×12–15 | Lat stretch, V-taper emphasis |
| Face Pulls (Resistance Band) | 3×12–15 | Rear delts + posture |
| Dumbbell Rear Delt Flys | 3×12–15 | Controlled |
| Dumbbell Bicep Curls | 3×10–15 | Full range of motion |
| Hammer Curls | 3×10–12 | Brachialis + forearms |
Pull Day B – Upper Back + Biceps + Traps
| Exercise | Sets x Reps | Notes |
| Chin-Ups / Close-Grip Pull-Ups | 4×AMRAP | Biceps + lats |
| Single-Arm Dumbbell Row | 4×8–12 | Symmetry focus |
| Reverse Flys (Dumbbells) | 3×12–15 | Rear delts + traps |
| Dumbbell Pullover | 3×12–15 | Lats, controlled |
| Bicep Curl Variations | 3×10–12 | Alternate / incline |
| Shrugs (DB / Backpack) | 3×12–15 | Optional trap growth |
| Face Pulls / Band Rear Delt | 2×12–15 | Extra posture work |
Legs Day A – Quads + Hamstrings + Glutes
| Exercise | Sets x Reps | Notes |
| Goblet / Backpack Squats | 4×12–15 | Focus on depth & form |
| Romanian Deadlifts (DB / Backpack) | 4×10–12 | Hamstrings + glutes |
| Bulgarian Split Squats | 3×10 / leg | Single-leg balance |
| Hip Thrusts / Glute Bridges | 3×12–15 | Optional weight |
| Calf Raises | 4×15–20 | Slow contraction |
| Planks / Core | 3×45–60 sec | Optional |
Legs Day B – Posterior Chain + Core
| Exercise | Sets x Reps | Notes |
| Step-Ups (Weighted) | 3×8–10 / leg | Quads + glutes |
| Single-Leg Romanian Deadlifts | 3×8–10 / leg | Hamstrings & balance |
| Goblet Squats | 4×10–12 | Form focus |
| Hip Thrusts / Glute Bridges | 3×12–15 | Glute overload |
| Calf Raises | 3×15–20 | Slow & controlled |
| Side Planks / Core | 3×30–45 sec | Core stability |
