Monday: Upper Body Push (Strength Focus)
- Bench Press: 4 sets of 3-5 reps (85-90% 1RM)
- Overhead Press: 3 sets of 4-6 reps
- Incline Dumbbell Press: 3 sets of 6-8 reps
- Close-Grip Bench Press: 3 sets of 6-8 reps (added for triceps)
- Tricep Pushdowns: 4 sets of 8-10 reps (increased volume)
Tuesday: HIIT (VO2max Focus)
- Warm-up: 10 minutes progressive zone 2 cardio
- Main set: 12 x (30s sprint at 95-100% max effort / 90s active rest)