YOUR TRAINING / YOUR WEEK
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← Back to your splitSPIT SPLIT / 4 days
2026-10-09 through 2026-11-08 · 18 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 9Chest5 exercises · 12 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYStanding cable flyChest isolation after pressing; control the stretch rather than chasing load. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / TERTIARYDumbbell lateral raiseLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sat, Oct 10Back5 exercises · 12 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 LIFTChest-supported dumbbell rowYour 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 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / TERTIARYSeated leg curlLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sun, Oct 11RestRecovery day
No resistance-training session scheduled.
Mon, Oct 12Shoulders5 exercises · 12 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 LIFTSeated dumbbell shoulder 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 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 03 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYDumbbell shrugSupporting work for traps after the main lift. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / TERTIARYDumbbell bench pressLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Tue, Oct 13Legs5 exercises · 12 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 / TERTIARYNeutral-grip lat pulldownLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
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 16Chest5 exercises · 12 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYStanding cable flyChest isolation after pressing; control the stretch rather than chasing load. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYDumbbell lateral raiseLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sat, Oct 17Back5 exercises · 12 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 LIFTChest-supported dumbbell rowYour 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 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYSeated leg curlLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sun, Oct 18RestRecovery day
No resistance-training session scheduled.
Mon, Oct 19Shoulders5 exercises · 12 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 LIFTSeated dumbbell shoulder 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 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 03 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYDumbbell shrugSupporting work for traps after the main lift. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYDumbbell bench pressLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Tue, Oct 20Legs5 exercises · 12 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 / TERTIARYNeutral-grip lat pulldownLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
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 23Chest5 exercises · 12 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYStanding cable flyChest isolation after pressing; control the stretch rather than chasing load. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYDumbbell lateral raiseLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sat, Oct 24Back5 exercises · 12 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 LIFTChest-supported dumbbell rowYour 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 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYSeated leg curlLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sun, Oct 25RestRecovery day
No resistance-training session scheduled.
Mon, Oct 26Shoulders5 exercises · 12 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 LIFTSeated dumbbell shoulder 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 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 03 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYDumbbell shrugSupporting work for traps after the main lift. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYDumbbell bench pressLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Tue, Oct 27Legs5 exercises · 12 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 / TERTIARYNeutral-grip lat pulldownLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
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 30Chest5 exercises · 7 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYStanding cable flyChest isolation after pressing; control the stretch rather than chasing load. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / TERTIARYDumbbell lateral raiseLight tertiary work; keep it easy enough not to steal recovery from the main session. | 2 | 20 | 60–90 secondsEasy, controlled reps |
Sat, Oct 31Back5 exercises · 7 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 LIFTChest-supported dumbbell rowYour 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 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / TERTIARYSeated leg curlLight tertiary work; keep it easy enough not to steal recovery from the main session. | 2 | 20 | 60–90 secondsEasy, controlled reps |
Sun, Nov 1RestRecovery day
No resistance-training session scheduled.
Mon, Nov 2Shoulders5 exercises · 7 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 LIFTSeated dumbbell shoulder 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 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 03 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYDumbbell shrugSupporting work for traps after the main lift. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / TERTIARYDumbbell bench pressLight tertiary work; keep it easy enough not to steal recovery from the main session. | 2 | 20 | 60–90 secondsEasy, controlled reps |
Tue, Nov 3Legs5 exercises · 7 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 / TERTIARYNeutral-grip lat pulldownLight tertiary work; keep it easy enough not to steal recovery from the main session. | 2 | 20 | 60–90 secondsEasy, controlled reps |
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 6Chest5 exercises · 12 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYStanding cable flyChest isolation after pressing; control the stretch rather than chasing load. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYDumbbell lateral raiseLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sat, Nov 7Back5 exercises · 12 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 LIFTChest-supported dumbbell rowYour 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 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / TERTIARYSeated leg curlLight tertiary work; keep it easy enough not to steal recovery from the main session. | 3 | 20 | 60–90 secondsEasy, controlled reps |
Sun, Nov 8RestRecovery day
No resistance-training session scheduled.
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.