Workouts | Mahesh Dadwal

        Training Philosophy — Progressive overload is the only "secret". Add weight or reps every
        session you can. Never compromise form to chase numbers, especially when starting out. Longevity beats
        intensity.
      

Phase 01 · Beginner

Push / Pull / Legs

3-day rotating split. Run it 3–6x per week depending on recovery.

Push Day

Chest · Delts · Triceps

Flat Bench Press — 3 × 8–10
Overhead Press — 3 × 10
Incline DB Press — 3 × 12
Lateral Raises — 4 × 15
Tricep Pushdowns — 3 × 15

Pull Day

Back · Biceps · Rear Delts

Deadlift — 2 × 5
Lat Pulldowns — 3 × 10–12
Seated Cable Rows — 3 × 12
Face Pulls — 3 × 20
DB Bicep Curls — 4 × 12

Leg Day

Quads · Hamstrings · Calves

Squats — 3 × 8
Leg Press — 3 × 12
Leg Curls — 3 × 15
Bulgarian Split Squats — 3 × 10
Calf Raises — 4 × 20

Phase 02 · Advanced

Current 5-Day Split

The plan I'm running right now — 5 sessions per week, 2 rest days.

Day 1 · Chest & Biceps Day 2 · Legs Day 3 · Back & Triceps Day 4 · Shoulders Day 5 · Arms Day 6–7 · Rest

Day 1 · Chest & Biceps

Chest

Incline DB Press — 3 × 10–12
Pec Deck Fly — 3 sets to failure
Machine Chest Press — 3 × 10–15

Biceps

DB / Barbell Curl — 3 × 10–12
Hammer Curls — 3 × 10–15
Rope Curls — 3 sets to failure

Day 2 · Legs

Legs

Squats — 3 × 10–15
Leg Press — 3 × 10–12
Leg Curls — 3 sets to failure
Calf Raises — 4 × 10–12

Abs

Machine Crunches — 3 sets

Day 3 · Back & Triceps

Back

Lat Pulldown — 3 × 10–12
Rows (Seated / Bent-Over) — 3 × 10–12
Straight-Arm Pulldown — 3 × 10–15
Hyperextensions — 4 sets to failure

Triceps

DB Overhead Extension — 3 × 10–12
Kickbacks (DB / Cable) — 3 to failure
Cable Pushdowns — 3 × 10–15

Day 4 · Shoulders

Shoulders

DB Shoulder Press — 3 × 10–15
DB Lateral Raises — 3 sets to failure
Reverse Pec Deck Fly — 3 to failure
DB Shrugs — 3 × 10–15

Day 5 · Arms (Total)