Anterior Posterior / Push Pull

clear and simple plan for progress,  moderate volume focusing on close to failure sets,   keep a target of 6-10 reps for most exercises can go higher if it makes sense for the exercise..be patient and allow progressive overload to happen. make sure to pay attention of calorie intake, sleep, water intake, and other out of training variables.
.optional supersets and exercise variation switches

can be done every other day or 4 times a week
. . . . . . .Day 1: A
. . . . . . .Day 2: rest
. . . . . . .Day 3: B
. . . . . . .Day 4: rest
. . . . . . .Day 5: C
. . . . . . .Day 6: D
. . . . . . .Day 7: rest . . . . . . .
There is no hip hinge in the program but it may benefit from one, likely best placed on A day and reduce sets for Leg curls on B day

default

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supersets optional, some may have to reorder exercises to fit their gym

Squat (Barbell)

Incline Bench Press (Barbell)

Single Arm Row (Dumbbell)

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