Iron & Code

Forging Resilience • Lifetime Natural • 81kg

"The gym is my compiler for the mind. Errors are caught under the bar, and optimization happens one rep at a time."

The Routine

01

Push Day

Chest, Shoulders, Triceps

  • Bench Press (5x5)
  • Overhead Press
  • Incline Dumbbell Press
  • Lateral Raises
  • Tricep Extensions
02

Pull Day

Back, Biceps, Rear Delts

  • Deadlifts (3x5)
  • Pull-Ups (Weighted)
  • Barbell Rows
  • Face Pulls
  • Hammer Curls
03

Legs Day

Quads, Hamstrings, Calves

  • Squats (5x5)
  • Romanian Deadlifts
  • Leg Press
  • Calf Raises
  • Walking Lunges
04

Cardio & Core

Endurance, Abs

  • 5km Run
  • Hanging Leg Raises
  • Planks
  • Sprints
  • Box Jumps

Endurance

Vital Statistics

81kg
Body Weight
12-14%
Body Fat
2 Years
Training Age

Personal Records

The Big Three

Squat120kg
Bench90kg
Deadlift140kg

Calisthenics

Pull-ups+10kg
Dips+15kg