Push
Shoulders, chest, triceps
Incline barbell is your main chest strength movement. Landmine press complements it from a different angle — together they cover upper chest well without flat or decline.
Incline barbell press
Barbell + squat rack
Main chest strength movement — 30–45° incline, progressive overload
4 × 6–8
Standing barbell OHP
Barbell + squat rack
Main shoulder strength movement — brace hard, don't lean back excessively
4 × 6–8
Landmine press (one arm)
Landmine bar
Arc hits upper chest from a different angle than incline — great pairing
3 × 10–12
Each arm
DB lateral raise
Dumbbells
Slow controlled tempo, slight forward lean
3 × 15–20
DB overhead tricep extension
Dumbbell
3 × 12
DB front raise
Dumbbells
2 × 15
Legs
Quads, hamstrings, glutes, calves
Squat rack is your anchor here. Landmine hack squat and Romanian DL round out the session well.
Barbell back squat
Squat rack + barbell
Main strength movement — progressive overload every session if you can
4 × 5–8
Romanian deadlift
Barbell
Hinge pattern — feel the hamstring stretch, don't round lower back
4 × 10
Landmine hack squat
Landmine bar
Bar between legs, heels elevated on plate — great quad isolation, knee-friendly
3 × 12
DB Bulgarian split squat
Dumbbells + bench
Rear foot elevated — brutal but excellent for quad and glute balance
3 × 10
Each leg
DB stiff-leg deadlift
Dumbbells
3 × 12
Standing calf raise
Squat rack or step
Full ROM, pause at bottom — 3 second hold at top
4 × 20
Pull
Back, biceps, rear delts
Landmine row is a sleeper for back thickness. Preacher curl bar shines here for bicep work.
Barbell bent-over row
Barbell
Main back strength movement — overhand grip, brace hard
4 × 6–8
Landmine row (one arm)
Landmine bar
Elbow close to body, big squeeze at top — great for thickness
4 × 10–12
Each arm
DB rear delt fly
Dumbbells
Chest on a bench, very controlled — don't let traps take over
3 × 15
Preacher curl (EZ bar)
Preacher curl bar
Full ROM — all the way down
3 × 10–12
DB hammer curl
Dumbbells
Hits brachialis — adds arm thickness
3 × 12
Landmine meadows row
Landmine bar
Stagger stance, explosive pull — great lat sweep builder
3 × 10
Each side
Rest
Recovery day
This is where growth happens.
Especially on test. Light walking, mobility work, or nothing at all. Don't blow the progress by training through this. Then repeat the cycle.