WORKOUT A — Squat + flat press

Pull-Up Practice — 2 × 1–2 (2+ RIR)

Back Squat — 3 × 5–8 (2 RIR)

Flat Press — 3 × 6–10 (1–2 RIR)

Lat Pulldown — 3 × 6–10 (1–2 RIR)

Hamstring Curl — 2 × 8–12 (0–1 RIR)

Lateral Raise — 2 × 10–15 (0–1 RIR)

Triceps Pushdown — 2 × 8–12 (0–1 RIR)

Calf Raise — 2 × 8–15 (0–1 RIR)

Pair (alternate, rest 60–90s between): Flat Press / Lat Pulldown · Hamstring Curl / Lateral Raise · Triceps Pushdown / Calf Raise

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WORKOUT B — Deadlift + incline press

Conventional Deadlift — 2 × 4–6 (2–3 RIR)

Incline Press — 3 × 6–10 (1–2 RIR)

Cable Row — 3 × 6–10 (1–2 RIR)

Leg Extension — 3 × 8–12 (0–1 RIR)

Preacher Curl — 2 × 8–12 (0–1 RIR)

Calf Raise — 2 × 8–15 (0–1 RIR)

Pair: Incline Press / Cable Row · Preacher Curl / Calf Raise. Deadlifts alone — no superset, no cut rest.

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WORKOUT C — RDL + leg press

Romanian Deadlift — 2 × 6–10 (1–2 RIR)

Leg Press — 3 × 6–10 (1–2 RIR)

Pec Deck — 2 × 8–12 (0–1 RIR)

Assisted Pull-Up — 2 × 5–8 (1 RIR)

Lateral Raise — 2 × 10–15 (0–1 RIR)

Overhead Triceps Extension — 2 × 8–12 (0–1 RIR)

Hammer Curl — 2 × 8–12 (0–1 RIR)

Pair: Pec Deck / Assisted Pull-Up · Overhead Triceps Extension / Hammer Curl. Lateral raises between arm rounds if needed.

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Rest: squat/deadlift/RDL/leg press 2.5–3 min · presses/rows/pull-ups 2–3 min · isolations 60–90s. Don't cut heavy-lift rest.