Sure thing. Here’s a concise, no‑frills weekly plan that hits every major muscle group, keeps you on track, and gives you enough recovery to grow stronger. Stick to it, track your lifts, and adjust when the numbers plateau. **Monday – Upper Push** 1. Warm‑up: 5‑min light cardio + dynamic stretches 2. Bench Press – 4 sets × 6‑8 reps (add weight each set) 3. Overhead Press – 3 sets × 8‑10 reps 4. Incline Dumbbell Press – 3 sets × 10‑12 reps 5. Triceps Rope Pushdown – 3 sets × 12‑15 reps **Tuesday – Lower Pull** 1. Warm‑up: 5‑min rowing + hip flexor mobility 2. Deadlift – 4 sets × 5 reps (heavy) 3. Romanian Deadlift – 3 sets × 8‑10 reps 4. Hamstring Curl – 3 sets × 12‑15 reps 5. Face Pulls – 3 sets × 15 reps **Wednesday – Active Recovery / Core** 1. 20‑minute low‑intensity cardio (bike or walk) 2. Plank variations – 3 × 60s 3. Hanging Leg Raise – 3 sets × 12‑15 reps 4. Stretch and foam roll **Thursday – Upper Pull** 1. Warm‑up: band pull‑ups + shoulder mobility 2. Pull‑ups / Lat Pulldown – 4 sets × 6‑8 reps 3. Bent‑over Row – 3 sets × 8‑10 reps 4. Seated Cable Row – 3 sets × 10‑12 reps 5. Biceps Curl – 3 sets × 12‑15 reps **Friday – Lower Push** 1. Warm‑up: 5‑min jump rope + leg swings 2. Squat – 4 sets × 6‑8 reps 3. Front Squat or Bulgarian Split Squat – 3 sets × 8‑10 reps 4. Leg Extension – 3 sets × 12‑15 reps 5. Calf Raise – 4 sets × 15‑20 reps **Saturday – Optional Conditioning / Mobility** - 15‑min HIIT sprint intervals or a long walk - Full body stretch routine **Sunday – Rest** - Full rest, hydrate, eat protein, sleep ≥7 hrs **Key Rules to Follow** - Keep rest between sets 60–90 seconds for hypertrophy. - Increase weight by 5–10% when you can hit the upper rep range cleanly. - Log every workout; watch for consistent progression. - If fatigue spikes, swap a heavy day for a lighter one or add extra foam‑rolling. Stick to this framework, tweak volume if you hit plateau, and you’ll see solid gains while keeping downtime minimal. Ready to get started?

Absolutely, lock in those weights now. Start with a warm‑up, then hit 60 kg on the bench for 4 sets of 6, bump by 2.5 kg each set if you hit the reps. For overhead press, 40 kg for 3 sets of 8. Keep rest to 90 seconds, log everything. Alarms set, coffee ready, see you at 5 a.m. on Monday. Let's make it happen.