# Claude’s Plan

## Workout A

You'll hit your major lifts with heavy compound focus, then dial in shoulders, arms, and core. A solid strength-focused session that builds power and muscle.

### Main Workout

- 3 × 7 Squat - Barbell
- 3 × 7 Bench Press - Barbell
- 3 × 10 Row (Bent-Over) - Barbell
- 3 × 12 Deadlift (Romanian)
- 3 × 13 Lateral Raise - Dumbbell
- 2 × 12 Bicep Curl - Dumbbell
- 3 × 10 Hanging Knee Raise


## Workout B

You'll build serious lower-body strength and shoulder power with heavy deadlifts and pressing, then finish with pull-ups and targeted arm work. A balanced mix of compound lifts and isolation.

### Main Strength

- 3 × 7 Deadlift (Romanian) - Barbell
- 3 × 7 Overhead Press - Barbell
- 4 × 3 Pull-Up
- 3 × 10 Split Squat (Bulgarian)
- 3 × 10 Bench Press (Incline) - Dumbbell

### Accessories

- 3 × 16 Rear Delt Fly - Dumbbell
- 2 × 12 Triceps Pushdown - Cable