6 Days On, 1 Day Rest. RPE 8. 202509 - ?

Day 1 – Quads + Chest + HIIT

  1. Smith Squat, 史密斯深蹲 – 5 sets | 8–10 reps
  2. Leg Press, 坐姿腿举 – 3 sets | 12–15 reps
  3. Smith Bench Press, 史密斯卧推 – 5 sets | 8–10 reps
  4. Cable Chest Fly, 拉力器飞鸟 – 3 sets | 12–15 reps
  5. Plank, 平板支撑 – 3×60s
  6. HIIT Running – 10 rounds (30s sprint + 90s walk)

Day 2 – Core + Pull + LISS

  1. Pull-Up, 引体向上 – 4 sets | Max reps
  2. Hanging Leg Raise, 悬垂举腿 – 3 sets | 12 reps
  3. Lying Leg Raise, 仰卧举腿 – 3 sets | 20 reps
  4. Cable Face Pulls, 绳索面拉 – 3 sets | 15 reps
  5. Dead Bug, 死虫式 – 3 sets | 10 reps
  6. LISS – 60 mins walk/treadmill

Day 3 – Incline Push + Horizontal Pull + HIIT

  1. Incline Dumbbell Press, 上斜哑铃卧推 – 5 sets | 8–10 reps
  2. Machine Chest Press, 器械卧推 – 3 sets | 12–15 reps
  3. Seated Cable Row, 坐姿划船 – 5 sets | 10–12 reps
  4. Rear Delt Dumbbell Fly, 哑铃俯身飞鸟 – 3 sets | 12–15 reps
  5. Side Plank, 侧卧支撑 – 3×45s per side
  6. HIIT Running – 10 rounds

Day 4 – Glutes + Hams

  1. Romanian Deadlift, 罗马尼亚硬拉 – 5 sets | 8–10 reps
  2. Hip Thrust, 髋推 – 5 sets | 10–12 reps
  3. Bulgarian Split Squat, 保加利亚分腿蹲 – 3 sets | 8-10 reps
  4. Dumbbell Walking Lunges, 哑铃弓步走/箭步蹲 – 2 sets | 15 steps/leg
  5. LISS – 60 min

Day 5 – Back + Core + HIIT

  1. Lat Pulldown(Wide grip), 宽握下拉 – 5 sets | 10–12 reps
  2. Barbell Shrugs, 杠铃耸肩 – 3 sets | 15 reps
  3. Hanging Leg Raise, 悬垂举腿 – 3 sets | 12 reps
  4. Dead Bug, 死虫式 – 3 sets | 10 reps
  5. HIIT Running – 10 rounds

Day 6 – Shoulders + Core + LISS

  1. Dumbbell Shoulder Press, 哑铃肩推 – 5 sets | 8–10 reps
  2. Lateral Raises, 哑铃侧平举 – 3 sets | 15 reps
  3. Hanging Leg Raise, 悬垂举腿 – 3 sets | 12 reps
  4. Cable Face Pulls, 绳索面拉 – 3 sets | 15 reps
  5. LISS – 60 min

Day 7 – Recovery

  1. Cat-Cow Stretch, 猫牛式拉伸 – 30 seconds × 2 sets
  2. Standing Hamstring Stretch, 站姿腿后拉伸 – 30 seconds per leg
  3. Foam Roll – Quads, 泡沫轴滚大腿前侧 – 1 minute per leg
  4. Breathing Meditation (4-4-6), 冥想呼吸, 吸气4秒 -> 屏息4秒 -> 呼气6秒 – 4 rounds
  5. LISS - 30 min

Bonus

  1. Cable Crunch, 龙门卷腹 - 4 sets | 12–15 reps