🏋️ Weekly Workout

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.

📅 WEEKLY LAYOUT

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

🟢 MONDAY – PULL #1

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

🔵 TUESDAY – PUSH #1

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

🟠 WEDNESDAY – LEGS

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

🟣 THURSDAY – CORE

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

🔴 FRIDAY – PULL #2

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

🟡 SATURDAY – PUSH #2

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

🛌 SUNDAY – REST

Active recovery: walking, mobility, foam rolling, short swim or bike

If feeling sore: heat/cold, extra sleep, nutrition focus

📝 Notes, substitutions & troubleshooting

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