YOUR TRAINING / YOUR WEEK
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← Back to your splitPush / pull / legs + upper / lower
2026-10-09 through 2026-11-08 · 23 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 9Push5 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 / ACCESSORYSeated dumbbell shoulder pressSupporting work for shoulders after the main lift. | 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 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Sat, Oct 10Pull5 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds2–3 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 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Sun, Oct 11Legs5 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 13Upper5 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 LIFTIncline dumbbell 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
Wed, Oct 14Lower5 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 / ACCESSORYBarbell hip thrustSupporting work for glutes after the main lift. | 2 | 8–12 | 2–3 minutes2–3 reps in reserve |
| 03 / ACCESSORYReverse lungeKnee-dominant leg work through a controlled range. | 2 | 8–12 / side | 2–3 minutes2–3 reps in reserve |
| 04 / ACCESSORYLying leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds2–3 reps in reserve |
| 05 / ACCESSORYSeated machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 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 16Push5 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 / ACCESSORYSeated dumbbell shoulder pressSupporting work for shoulders after the main lift. | 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 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 17Pull5 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 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 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sun, Oct 18Legs5 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 20Upper5 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 LIFTIncline dumbbell 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 21Lower5 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 / ACCESSORYBarbell hip thrustSupporting work for glutes after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYReverse lungeKnee-dominant leg work through a controlled range. | 2 | 8–12 / side | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYLying leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYSeated machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 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 23Push5 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 / ACCESSORYSeated dumbbell shoulder pressSupporting work for shoulders after the main lift. | 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 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Oct 24Pull5 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 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 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sun, Oct 25Legs5 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 27Upper5 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 LIFTIncline dumbbell 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Wed, Oct 28Lower5 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 / ACCESSORYBarbell hip thrustSupporting work for glutes after the main lift. | 2 | 8–12 | 2–3 minutes1–2 reps in reserve |
| 03 / ACCESSORYReverse lungeKnee-dominant leg work through a controlled range. | 2 | 8–12 / side | 2–3 minutes1–2 reps in reserve |
| 04 / ACCESSORYLying leg curlDirect hamstring work alongside your squat or leg press. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
| 05 / ACCESSORYSeated machine calf raiseDirect calf work; use a controlled stretch and full rep. | 2 | 12–20 | 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 30Push5 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 / ACCESSORYSeated dumbbell shoulder pressSupporting work for shoulders after the main lift. | 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 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Sat, Oct 31Pull5 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 1 | 8–12 | 60–90 seconds3–4 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 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Sun, Nov 1Legs5 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 3Upper5 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 LIFTIncline dumbbell 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 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYMachine shoulder pressSupporting work for shoulders after the main lift. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
Wed, Nov 4Lower5 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 / ACCESSORYBarbell hip thrustSupporting work for glutes after the main lift. | 1 | 8–12 | 2–3 minutes3–4 reps in reserve |
| 03 / ACCESSORYReverse lungeKnee-dominant leg work through a controlled range. | 1 | 8–12 / side | 2–3 minutes3–4 reps in reserve |
| 04 / ACCESSORYLying leg curlDirect hamstring work alongside your squat or leg press. | 1 | 8–12 | 60–90 seconds3–4 reps in reserve |
| 05 / ACCESSORYSeated machine calf raiseDirect calf work; use a controlled stretch and full rep. | 1 | 12–20 | 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 6Push5 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 / ACCESSORYSeated dumbbell shoulder pressSupporting work for shoulders after the main lift. | 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 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sat, Nov 7Pull5 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 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling. | 2 | 8–12 | 60–90 seconds1–2 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 / ACCESSORYHammer curlDirect elbow-flexor work after your larger back movements. | 2 | 8–12 | 60–90 seconds1–2 reps in reserve |
Sun, Nov 8Legs5 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.