Gym
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A new set copies the one before, so you only change what's different.
Best lifts
Plan
MON · CHEST AND BACK
Bench press 4 × 8
Chin-ups, 50 in total
Bent-over rows 4 × 10
WED · LEGS
Squats 5 × 5
Lunges 3 × 12
Standing calf raises 5 × 15
FRI · SHOULDERS AND ARMS
Clean and press 4 × 6
Lateral raises 3 × 12
Barbell curls 4 × 10