Double Progression — Work to the top of your rep range across all sets, then increase the weight. Reps drop — work back up.

Focus: Incline press 5–8 reps, 1–2 from failure, progressing load over time. Laterals and triceps in higher reps for pure hypertrophy and joint-friendly volume.

Priority: Heavy pulldowns and rows in the 6–10 range, 1–2 from failure. Drive elbows back, squeeze lats — main back width and thickness day.

Focus: Squat 4–6 reps below parallel, braced core. RDL 6–8, bar close, hamstrings loaded. Follow with higher-rep curls, extensions and calves for volume.

Focus: Moderate-to-high reps (10–20), controlled tempo, shorter rest. Emphasise mind-muscle connection on lats, rear delts and side delts — connection over chasing heavier loads.

Focus: All sets 10–20 reps. Controlled eccentrics, stable bracing. Bulgarian split squats — knee tracking over toe, torso upright. Calves through full stretch with a hard squeeze at the top.

Focus: All isolation, all high-rep. Light loads, 10–20+ reps, 1–2 from failure. Fill in side/rear delts, biceps, triceps and abs. Finish pumped, not systemically fatigued — Monday's heavy work stays strong.