W1
W2
W3
W4
W5
W6
W7
W8
Monday
PUSH
Chest · Shoulders · Tri
Tuesday
PULL ★
Back · Biceps · Priority
Wednesday
LEGS HEAVY
Quads · Hams · Glutes
Thursday
UPPER
2nd Back Session
Friday
LOWER HYPERTROPHY
Quads · Hams · Glutes · Calves
Saturday · Optional
ARMS · DELTS · ABS
Gap-fill · Recovery dependent
Weekly Volume — Sets vs Plan Target
Log sets to see volume status
Personal Bests — Best KG Logged
Exercise Best KG Week Log sets to track PRs
Double Progression — Work to the top of your rep range across all sets, then increase the weight. Reps drop — work back up.
MON — PUSH
Chest / Shoulders / Triceps · Strength Focus
Focus: Heavy compounds first. Incline press 5–8 reps, 1–2 from failure. Laterals high-rep for shoulder width.
TUE — PULL ★ BACK PRIORITY
Back / Biceps / Rear Delts · Strength Focus
Priority: Back width + thickness = #1 aesthetic driver. Drive elbows back, squeeze lats.
WED — LEGS HEAVY
Quads / Hamstrings / Glutes / Calves · Heavy Compound
Focus: Squat — depth below parallel, braced core. RDL — hip hinge, bar close, hamstrings loaded.
THU — UPPER ★ 2ND BACK
Chest / Back / Shoulders / Arms · Volume Hypertrophy
Focus: Higher reps, controlled tempo. Pump lats and rear delts. Mind-muscle over load.
FRI — LOWER HYPERTROPHY
Quads / Hamstrings / Glutes / Calves · Volume Focus
Focus: Controlled eccentric. Bulgarian — knee over toe, torso upright. Calves full ROM.
⚡ SAT — OPTIONAL GAP-FILL Only train if slept 7+ hrs with no joint soreness. Closes the hypertrophy set gap on delts, arms and abs. Skip if fatigued — recovery wins.
SAT — ARMS · DELTS · ABS
Rear Delts / Lateral Delts / Biceps / Triceps / Abs · Pure Hypertrophy
Focus: All isolation, all high-rep. Light enough to do on tired legs. Leave pumped, not wrecked.