Weekly Schedule
Each workout is designed to build upon the last, ensuring consistent progress and balanced development.
Day 1 preview available. Unlock to see all workouts.
Upper Day 1
Horizontal Push/Pull Emphasis
Barbell Bench Press
Primary horizontal push. Progressive overload focus.
Sets
4
Reps
6-8
Rest
2:30
Barbell Row
Primary horizontal pull. Match bench press progression.
Sets
4
Reps
6-8
Rest
2:30
Incline Dumbbell Press
Upper chest hypertrophy. Control tempo.
Sets
3
Reps
10-12
Rest
1:30
Cable Row
Mid-back volume. Squeeze shoulder blades.
Sets
3
Reps
10-12
Rest
1:30
Dumbbell Lateral Raise
Side delt volume. Maintain tension.
Sets
3
Reps
12-15
Rest
1:00
Barbell Curl
Bicep work. Strict form.
Sets
3
Reps
10-12
Rest
1:00
Day 2 - Lower Day 1
Squat Emphasis
Day 3 - Upper Day 2
Vertical Push/Pull Emphasis
Day 4 - Lower Day 2
Deadlift Emphasis
Progression Strategy
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