YOUR TRAINING / YOUR WEEK
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Choose your goal and schedule. Find a split and take a month of workouts with you.
← Back to your splitBody-part split / 5 days
2026-10-09 through 2026-11-08 · 22 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 · 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYCable crunchTrunk control and bracing; keep the position controlled. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Sat, Oct 10Back5 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 LIFTNeutral-grip lat pulldownYour 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYAssisted pull-upVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Sun, Oct 11RestRecovery day
No resistance-training session scheduled.
Mon, Oct 12Legs5 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 |
Tue, Oct 13Shoulders5 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 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Wed, Oct 14Arms5 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 LIFTDumbbell curlYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 02 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 03 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYDumbbell wrist curlSupporting work for forearms & grip after the main lift. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
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 · 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYCable crunchTrunk control and bracing; keep the position controlled. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 17Back5 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 LIFTNeutral-grip lat pulldownYour 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYAssisted pull-upVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sun, Oct 18RestRecovery day
No resistance-training session scheduled.
Mon, Oct 19Legs5 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 |
Tue, Oct 20Shoulders5 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 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 21Arms5 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 LIFTDumbbell curlYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 02 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 03 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDumbbell wrist curlSupporting work for forearms & grip after the main lift. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
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 · 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYCable crunchTrunk control and bracing; keep the position controlled. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 24Back5 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 LIFTNeutral-grip lat pulldownYour 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYAssisted pull-upVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sun, Oct 25RestRecovery day
No resistance-training session scheduled.
Mon, Oct 26Legs5 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 |
Tue, Oct 27Shoulders5 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 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 2 | 12–20 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 28Arms5 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 LIFTDumbbell curlYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 3 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 02 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 03 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYDumbbell wrist curlSupporting work for forearms & grip after the main lift. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
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 · 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYCable crunchTrunk control and bracing; keep the position controlled. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Sat, Oct 31Back5 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 LIFTNeutral-grip lat pulldownYour 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYAssisted pull-upVertical pulling for the lats; complements your row. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Sun, Nov 1RestRecovery day
No resistance-training session scheduled.
Mon, Nov 2Legs5 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 |
Tue, Nov 3Shoulders5 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 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYReverse pec deckRear-shoulder work to complement your pressing and pulling. | 1 | 12–20 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Wed, Nov 4Arms5 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 LIFTDumbbell curlYour anchor lift. Do it fresh and keep the same setup so you can compare sessions. | 2 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 02 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 03 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYDumbbell wrist curlSupporting work for forearms & grip after the main lift. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
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 · 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 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYCable triceps kickbackDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 04 / ACCESSORYOverhead cable triceps extensionDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYCable crunchTrunk control and bracing; keep the position controlled. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Nov 7Back5 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 LIFTNeutral-grip lat pulldownYour 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYAssisted pull-upVertical pulling for the lats; complements your row. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYSeated cable rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
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.