u/Anisfrikhaa46

Full body A (Heavy movements)

Smith-machine Squats 3-5 sets 4-6 reps

Incline-smith Press 3-4 sets 4-8 reps 

lat pulldowns 3-4 sets 4-6 reps

hamstring curls 3-4 sets 6-8 reps

cable lateral raises 2-3 sets 6-8 reps

cable rope pulls x tricep pushdowns 3 sets 10-12 reps

Rear delt flyes 2-3 sets 8-10 reps

Full body B (Light movements)

Leg press 2-3 sets 8-12 reps

Machine Overhead Press 2-3 sets 8-10 reps

machine chest flyes 2-3 sets 10-12 reps

Cable rows 2-3 sets 8-10 reps

tricep pushdowns --3 sets 8-10 reps

preacher-curls machine 2-3 sets 8-10 reps

calf raises 2-3 sets 10-12 reps 

Workout for advanced lev 3

Workout A, heavier emphasis

Back squat 3 sets of 4 to 6 reps
Rest about 2 minutes

Bench press 3 sets of 4 to 6 reps
Rest about 2 minutes

Weighted pull-up 3 sets of 5 to 8 reps
Rest about 2 minutes

Leg curl 2 sets of 8 to 12 reps

Cable lateral raise 2 sets of 12 to 20 reps

Workout B, moderate hypertrophy emphasis

Romanian deadlift 3 sets of 6 to 8 reps

Incline machine or dumbbell press 3 sets of 8 to 10 reps

Chest-supported row 3 sets of 8 to 10 reps

Hack squat or leg press 2 sets of 10 to 12 reps

Cable triceps extension 2 sets of 10 to 15 reps

EZ-bar curl 2 sets of 10 to 15 reps

Workout C, lighter systemic day

Bulgarian split squat 3 sets of 8 to 10 reps per side

Seated dumbbell shoulder press 3 sets of 8 to 10 reps

Lat pulldown 3 sets of 8 to 12 reps

Hip thrust or back extension 2 sets of 10 to 12 reps

Pec deck or cable fly 2 sets of 12 to 15 reps

Rear delt raise 2 sets of 12 to 20 reps

Ab wheel or cable crunch 2 sets

Workout for intermediate lev2

Workout A

Back squat 3 sets of 5 to 8 reps 

Bench press 3 sets of 5 to 8 reps 

Chest-supported row 3 sets of 8 to 12 reps 

Leg curl 2 to 3 sets of 10 to 15 reps

Lateral raise 2 to 3 sets of 12 to 20 reps

Cable curl 2 sets of 10 to 15 reps

Workout B

Romanian deadlift 3 sets of 6 to 10 reps

Weighted pull-up or lat pulldown 3 sets of 6 to 10 reps

Incline dumbbell press 3 sets of 8 to 12 reps

Leg press 2 to 3 sets of 10 to 15 reps

Triceps extension 2 sets of 10 to 15 reps

Hanging knee raise 2 sets

Workout C

Front squat or hack squat 3 sets of 6 to 10 reps

Overhead press 3 sets of 6 to 10 reps

Seated cable row 3 sets of 8 to 12 reps

Hip thrust 2 to 3 sets of 8 to 12 reps

Reverse pec deck or face pull 2 to 3 sets of 12 to 20 reps

Calf raise 2 to 3 sets of 10 to 15 reps

Workout for beginners lev 1

Workout A

Hack squat 3 sets of 6 to 10 reps
Rest about 2 minutes

Dumbbell bench press 3 sets of 6 to 10 reps
Rest about 2 minutes

Chest-supported row 3 sets of 8 to 12 reps
Rest 90 seconds to 2 minutes

Romanian deadlift 2 sets of 8 to 10 reps
Rest about 2 minutes

Lateral raise 2 sets of 12 to 15 reps
Rest 60 to 90 seconds

Cable crunch or plank 2 sets

Workout B

Leg press 3 sets of 8 to 12 reps

Lat pulldown 3 sets of 8 to 12 reps

Incline dumbbell press 3 sets of 8 to 12 reps

Seated leg curl 2 sets of 10 to 15 reps

Cable triceps pushdown 2 sets of 10 to 15 reps

Dumbbell curl 2 sets of 10 to 15 reps

Workout C

Split squat 3 sets of 8 to 10 reps per side

Seated cable row 3 sets of 8 to 12 reps

Machine chest press 3 sets of 8 to 12 reps

Back extension or hip hinge machine variation 2 sets of 10 to 15 reps

Seated dumbbell shoulder press 2 sets of 8 to 12 reps

Calf raise 2 sets of 12 to 15 reps

MONDAY – FULL BODY A (15 SETS)

1. Incline Smith Bench Press (3 sets x 6-8 reps)
2. Chest-Supported Row (3 sets x 6-8 reps)
3. Machine Chest Press (3 sets x 6-8 reps)
4. Lat Pulldown (3 sets x 8-10 reps)
5. Bayesian Curl (3 sets x 8-12 reps)

TUESDAY Rest Day

WEDNESDAY – FULL BODY B (15 SETS)

1. Leg Press (3 sets x 10-15 reps)
2. Machine Chest Press (3 sets x 6-8 reps)
3. Romanian Deadlift (3 sets x 10-15 reps)
4. Lat Pulldown (3 sets x 8-10 reps)
5. Calf Raises (3 sets x 10-15 reps)

THURSDAY Rest Day

FRIDAY – FULL BODY C (18 SETS)

1. Hack Squat (3 sets x 10-15 reps)
2. Bench Press (3 sets x 6-8 reps)
3. Cable Row (3 sets x 6-8 reps)
4. Leg Extension (3 sets x 10-15 reps)
5. Chest Fly (3 sets x 8-12 reps)
6. Dumbbell Lateral Raise (3 sets x 12-15 reps)

SATURDAY – FULL BODY D (18 SETS)

1. Machine Shoulder Press (3 sets x 6-8 reps)
2. One-Arm Kneeling Pulldown (3 sets x 8-10 reps)
3. Hamstring Curl (3 sets x 10-15 reps)
4. Incline Curl (3 sets x 8-12 reps)
5. JM Press (3 sets x 6-8 reps)
6. Hammer Curl (3 sets x 8-12 reps)

SUNDAY Rest Day