| How to use |
|---|
| Tempo guide: for compounds use ~2s eccentric / no pause / explosive concentric (unless strength block); for isolations 2–3s eccentric / 1s concentric. |
| Rest: compounds 2–3 min; heavy accessory 90s; isolation/pump 30–60s. |
| Warm-up: follow the day's warm-up (cardio + mobility + ramp sets for first compound). Do prehab moves either in warm-up or just after main lifts. |
| Swap rule: pick 1–2 Alt per week if you need variety, less pain, or different emphasis. |
| Mon – Pull #1 (Back thickness + biceps) |
| Tue – Push #1 (Chest emphasis) |
| Wed – Legs (quads + posterior chain) |
| Thu – Core + Recovery (prehab & mobility) |
| Fri – Pull #2 (Back width + arms) |
| Sat – Push #2 (Shoulders + triceps) |
| Sun – Rest / light activity |
| Warm-up (10–12 min) |
|---|
| 1. 5 min light cardio (rower/bike) |
| 2. Shoulder/mid-back band routine (1–2 rounds): band pull-aparts ▶ 12, band external rotations ▶ 10/side, face-pull with band ▶ 12 |
| 3. Thoracic mobility: 6–8 cat/cow ▶ + 8 thoracic rotations ▶ / side |
| 4. 2 ramp sets for row (example Pendlay): empty bar 8 reps → 50% working × 4–5 reps |
| Main session |
|---|
| 1. Pendlay Row ▶ – 4 × 4–6 |
| Alt: Chest-supported T-bar row ▶, Chest-supported dumbbell row ▶, Barbell bent-over row (Yates if preferred) ▶. |
| 2. One-arm Lat Pulldown ▶ – 3 × 8–12 (start with weaker side) |
| Alt: Single-arm cable row ▶, Assisted one-arm chin-up ▶ |
| 3. Wide-Grip Lat Pulldown ▶ – 3 × 8–12 |
| Alt: Weighted pull-up ▶, Neutral-grip pull-up ▶ |
| 4. Machine High Row (horizontal emphasis) ▶ – 3 × 8–12 |
| Alt: Seated cable row (chest supported) ▶ |
| 5. Face Pulls ▶ (prehab) – 3 × 12–20 (light, scapular retraction + external rotation) |
| 6. Superset |
| A. EZ-Bar Supinated Curl ▶ – 3 × 8–12 |
| B. EZ-Bar Reverse / Pronated Curl ▶ – 3 × 10–12 |
| Finish (optional pump): Dumbbell preacher curl ▶ 2 × 12–15 |
| Warm-up (10–12 min) |
|---|
| 1. 5 min cardio (bike/row) |
| 2. Shoulder warm-up: 2 × 10 band dislocates ▶ (long band), 10 scap pulls ▶, 10 wall slides ▶ |
| 3. 2 ramp bench sets: empty bar 8 → ~50% working × 4–5 |
| Main session |
|---|
| 1. Barbell Bench Press ▶ – 4 × 4–6 (or 4 × 6–8 for hypertrophy) |
| Alt: Incline bench ▶ (if you want more upper chest), Dumbbell bench ▶, Floor press ▶ (if shoulder issue). |
| 2. Seated Dumbbell Shoulder Press ▶ – 3 × 6–10 |
| Alt: Arnold press ▶, Machine shoulder press ▶ |
| 3. Low-to-High Cable Fly ▶ – 3 × 10–15 (cue: lead with elbows) |
| Alt: Incline dumbbell fly ▶, Landmine press fly-style ▶ |
| 4. Dumbbell Lateral Raise ▶ – 3 × 12–20 (light, strict) |
| 5. Cable Overhead Triceps Extension (mid pulley) ▶ – 3 × 8–12 |
| Alt: Dumbbell overhead extension ▶, Skullcrushers ▶ |
| 6. Cable Triceps Pushdown ▶ – 3 × 10–15 |
| Prehab / finish: 2 × 12 banded external rotations ▶ if shoulders feel tired |
| Warm-up (12–15 min) |
|---|
| 1. 5–8 min bike or row (easy) |
| 2. Mobility circuit (2 rounds): leg swings front/back ▶ 10/leg, hip circles ▶ 8, ankle dorsiflexion ▶ 10/side, bodyweight squat × 10 |
| 3. Activation: Glute bridge ▶ 2 × 12, Banded lateral walk ▶ 2 × 20 steps |
| 4. Ramp squat sets: empty bar × 8 → 50% working × 4 |
| Main session |
|---|
| 1. Barbell Back Squat ▶ – 4 × 4–6 (or 4 × 6–10) |
| Alt: Front squat ▶, Goblet squat ▶, Trap-bar squat ▶ |
| 2. Romanian Deadlift (RDL) ▶ – 3 × 6–10 |
| Alt: Single-leg RDL ▶, Good morning ▶, Hip thrust ▶ (if more glute emphasis needed) |
| 3. Walking Lunges ▶ – 3 × 8–12 / leg |
| Alt: Bulgarian split squat ▶ |
| 4. Leg Press ▶ – 3 × 10–15 |
| 5. Seated Leg Extension ▶ – 2–3 × 12–15 |
| 6. Lying Leg Curl ▶ – 3 × 8–12 |
| 7. Calf Raises ▶ – 4 × 10–15 (standing or seated) |
| Finish / mobility: 2–3 min light walking + hamstring foam rolling |
| Main session (prehab + stability) |
|---|
| 1. Dead Bug ▶ – 3 × 8–12 / side (slow, braced) |
| 2. Pallof Press (band or cable) ▶ – 3 × 8–12 / side (anti-rotation) |
| 3. Low Plank ▶ – 3 × 45–90s (progress time) |
| 4. Side Plank ▶ – 3 × 30–60s / side |
| 5. Single-Leg Glute Bridge ▶ – 3 × 8–12 / leg |
| 6. Side-lying Hip Abduction / Clamshell ▶ – 3 × 15–20 / side |
| 7. Back Extension ▶ or Superman ▶ – 3 × 12–15 |
| 8. Farmer Carry (heavy) ▶ – 2 × 40–60 m (core + grip) |
| Optional light mobility: banded pec stretch ▶, sleeper stretch ▶ for shoulders |
| Warm-up (10–12 min) |
|---|
| 1. 5 min row/bike |
| 2. Band shoulder prep: pull-aparts ▶ 12, face pulls ▶ 12, banded rows ▶ 10 |
| 3. Ramp lat pulldown sets: light × 8 → 50% working × 4 |
| Main session |
|---|
| 1. Neutral-Grip Lat Pulldown ▶ – 4 × 6–10 |
| Alt: Neutral-grip pull-ups ▶, Wide neutral pull-ups |
| 2. Seated Cable Row ▶ – 3 × 8–12 |
| 3. Dumbbell Pullover ▶ – 2–3 × 10–12 (lat + chest stretch) |
| 4. Dumbbell Shrug ▶ – 3 × 8–12 (traps) |
| 5. Reverse Pec Deck / Rear-Delt Fly ▶ – 3 × 12–20 |
| 6. Single-Arm Cable Curl ▶ – 3 × 10–12 / arm |
| 7. Hammer Curl ▶ – 3 × 8–12 |
| Warm-up (10–12 min) |
|---|
| 1. 5 min cardio (bike/row) |
| 2. Shoulder flow: band dislocates ▶ 10, wall slides ▶ 10, scap pulls ▶ 10 |
| 3. Ramp military press sets: PVC/empty bar × 8 → light × 4 |
| Main session |
|---|
| 1. Standing Military Press (strict) ▶ – 4 × 4–6 (or 4 × 6–8) |
| Alt: Seated OHP ▶, Landmine press (if shoulder or spine issue) ▶ |
| 2. Close-Grip Bench Press ▶ – 3 × 6–8 (triceps emphasis) |
| Alt: Board press (short ROM) ▶ or floor press ▶ |
| 3. Pec Deck (elbow focus) ▶ – 3 × 10–15 |
| 4. Cable Lateral Raise ▶ – 3 × 12–20 (pulley slightly up) |
| 5. Cable Triceps Kickback ▶ – 2–3 × 12–15 |
| 6. Push-Up Plus ▶ – 2–3 × 10–20 (scapular protraction) |
| 7. Bicycle Crunch ▶ – 2–3 × 20–30 |
| Prehab finish: light rotator cuff external rotations ▶ 2 × 12 |
| Active recovery: walking, mobility, foam rolling, short swim or bike |
| If feeling sore: heat/cold, extra sleep, nutrition focus |
| If low back feels taxed: swap heavy Pendlay/rows for chest-supported rows, reduce RDL load, add more tempo control. Consider trap-bar deadlift instead of heavy back squats on certain weeks. |
| If shoulders are sensitive: swap standing military for landmine or seated DB press; bench to floor press or neutral-grip dumbbell bench. |
| Alternating options: rotate one alternative per 2-3 weeks to manage joints and bring variety. E.g., week A Pendlay, week B chest-supported T-bar. |
| Volume tuning: beginners: reduce accessory sets by ~25% (fewer total sets). Advanced lifters can increase sets by 1–2 per muscle group. |
| Deload: every 6–8 weeks, reduce load/volume ~50% for one week |