YOUR TRAINING / YOUR WEEK
Build your plan.
Choose your goal and schedule. Find a split and take a month of workouts with you.
← Back to your splitUpper / lower / full body / 3 days
2026-10-09 through 2026-11-08 · 14 workouts
Week 1
FIND YOUR BASELINEChoose loads you can repeat with clean form. Record your reps and leave 2–3 good reps in reserve.
Fri, Oct 9Upper5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 02 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Sat, Oct 10RestRecovery day
No resistance-training session scheduled.
Sun, Oct 11Lower5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled. | 2 | 8–12 / side | 60–90 seconds2–3 reps in reserve |
Mon, Oct 12RestRecovery day
No resistance-training session scheduled.
Tue, Oct 13Full body5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTReverse lungeYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 / side | 2–3 minutes2–3 reps in reserve |
| 02 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
Wed, Oct 14RestRecovery day
No resistance-training session scheduled.
Thu, Oct 15RestRecovery day
No resistance-training session scheduled.
Week 2
BUILD THE REPSKeep the same exercises and loads. Add a rep where you can, inside the listed range, without sacrificing form.
Fri, Oct 16Upper5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 17RestRecovery day
No resistance-training session scheduled.
Sun, Oct 18Lower5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled. | 2 | 8–12 / side | 60–90 seconds1–2 reps in reserve |
Mon, Oct 19RestRecovery day
No resistance-training session scheduled.
Tue, Oct 20Full body5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTReverse lungeYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 / side | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 21RestRecovery day
No resistance-training session scheduled.
Thu, Oct 22RestRecovery day
No resistance-training session scheduled.
Week 3
EARN THE LOADOnly increase weight after every set reaches the top of its range with the target effort. Use the smallest available increase, then rebuild reps. Otherwise keep building at the same load.
Fri, Oct 23Upper5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 24RestRecovery day
No resistance-training session scheduled.
Sun, Oct 25Lower5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled. | 2 | 8–12 / side | 60–90 seconds1–2 reps in reserve |
Mon, Oct 26RestRecovery day
No resistance-training session scheduled.
Tue, Oct 27Full body5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTReverse lungeYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 / side | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 28RestRecovery day
No resistance-training session scheduled.
Thu, Oct 29RestRecovery day
No resistance-training session scheduled.
Week 4
CONSOLIDATE & RECOVERThis is an easier week: fewer sets where possible and lighter effort. Keep reps controlled and leave 3–4 good reps in reserve. It is a planned easier week, not a max test.
Fri, Oct 30Upper5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 2 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 02 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Sat, Oct 31RestRecovery day
No resistance-training session scheduled.
Sun, Nov 1Lower5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 2 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled. | 1 | 8–12 / side | 60–90 seconds3–4 reps in reserve |
Mon, Nov 2RestRecovery day
No resistance-training session scheduled.
Tue, Nov 3Full body5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTReverse lungeYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 2 | 8–12 / side | 2–3 minutes3–4 reps in reserve |
| 02 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
Wed, Nov 4RestRecovery day
No resistance-training session scheduled.
Thu, Nov 5RestRecovery day
No resistance-training session scheduled.
Week 5
START THE NEXT BLOCKReturn to normal set counts and use what you learned. Keep the anchor lifts; progress only when you have earned it.
Fri, Nov 6Upper5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Nov 7RestRecovery day
No resistance-training session scheduled.
Sun, Nov 8Lower5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT
5-minute warm-up
- 2 minutes of easy cardio to get moving.
- 1 minute of gentle movement through the joints used today.
- Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
| Exercise | Sets | Reps / hold | Rest |
|---|---|---|---|
| 01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled. | 2 | 8–12 / side | 60–90 seconds1–2 reps in reserve |
These are general example sessions, including the SPIT SPLIT exercise list. They are not my actual workout history. Use manageable loads and respect any training restrictions.