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| Day | Primary Focus | Main Lifts (Load % 1RM) | Accessory | Notes | |-----|----------------|--------------------------|-----------|-------| | | Upper‑Push | Bench Press 70 % × 4 × 10 Overhead Press 65 % × 3 × 12 | Incline DB Fly 3 × 15 Triceps Rope Push‑down 3 × 12 | Pre‑workout carbs 30 g | | 2 | Lower‑Pull | Romanian Deadlift 70 % × 4 × 10 Leg Curl 65 % × 3 × 12 | Calf Raise 4 × 15 Core (Plank 3 × 60 s) | Post‑workout protein 40 g | | 3 | Upper‑Pull | Pull‑Up (bodyweight + added) 70 % × 4 × 8 Barbell Row 65 % × 3 × 12 | Face Pull 3 × 15 Biceps Curl 3 × 12 | Mobility + foam‑roll 15 min | | 4 | Full‑Body | Front Squat 70 % × 4 × 10 Push‑Press 65 % × 3 × 12 | DB Lateral Raise 3 × 15 Hanging Leg Raise 3 × 12 | Active recovery cardio 30 min (zone 2) |