Week 9: Upper, Lower, Full Body (Optional)

Day 1 – Upper Body

• Incline Barbell Press – 3 sets x 8–12 reps
• Seated Row (Cable or Machine) – 3 sets x 8–12 reps
• Dumbbell Lateral Raise – 3 sets x 12 reps
• Barbell Curl – 2 sets x 10 reps
• Cable Tricep Kickback – 2 sets x 10–12 reps
• Optional: Reverse Pec Deck – 2 sets x 12–15 reps

Day 2 – Zone 2 Cardio + Abs

• Zone 2 Cardio – 30 minutes
• Weighted Cable Crunch – 15–20 reps
• Side Plank Hip Lift – 10 per side

Day 3 – Lower Body

• Smith Machine Squat – 3 sets x 8–12 reps
• Dumbbell RDL – 3 sets x 8–12 reps
• Step-Up – 2 sets x 10 per leg
• Calf Press on Leg Press – 3 sets x 15–20 reps
• Optional: Hip Thrust – 2 sets x 12 reps

Day 4 – Zone 2 Cardio + Abs

• Zone 2 Cardio – 30 minutes
• Machine Ab Crunch – 15–20 reps
• Oblique Cable Twist – 15 per side

Day 5 – Optional Full Body

• Trap Bar Deadlift – 3 sets x 8–10 reps
• Incline Dumbbell Press – 3 sets x 8–12 reps
• Pull-Down – 3 sets x 8–12 reps
• Lunge or Step-Back Lunge – 2 sets x 10/leg
• Optional: Plank to Elbow Tap – 20 reps

Day 6 – Zone 2 Cardio + Abs

• Zone 2 Cardio – 30 minutes
• Stability Ball Crunch – 20 reps
• Side Plank Reach – 10 per side

Day 7 – Active Rest

Focus on mobility, hydration, and sleep. Home stretch coming up!