SPITT FITBY SETH PITTMAN
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YOUR TRAINING / YOUR WEEK

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Choose your goal and schedule. Find a split and take a month of workouts with you.

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Arnold split / 6 days

2026-10-09 through 2026-11-08 · 27 workouts

Open a day for its warm-up, working sets, effort targets, and the purpose of each movement.

Week 1

FIND YOUR BASELINE

Choose loads you can repeat with clean form. Record your reps and leave 2–3 good reps in reserve.

Fri, Oct 9Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes2–3 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes2–3 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes2–3 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds2–3 reps in reserve
Sat, Oct 10Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds2–3 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds2–3 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds2–3 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds2–3 reps in reserve
Sun, Oct 11Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes2–3 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds2–3 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds2–3 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds2–3 reps in reserve
Mon, Oct 12Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes2–3 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes2–3 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes2–3 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds2–3 reps in reserve
Tue, Oct 13Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds2–3 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds2–3 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds2–3 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds2–3 reps in reserve
Wed, Oct 14Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes2–3 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes2–3 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds2–3 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds2–3 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds2–3 reps in reserve
Thu, Oct 15RestRecovery day

No resistance-training session scheduled.

Week 2

BUILD THE REPS

Keep the same exercises and loads. Add a rep where you can, inside the listed range, without sacrificing form.

Fri, Oct 16Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes1–2 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes1–2 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
Sat, Oct 17Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds1–2 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds1–2 reps in reserve
Sun, Oct 18Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds1–2 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds1–2 reps in reserve
Mon, Oct 19Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes1–2 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes1–2 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
Tue, Oct 20Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds1–2 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds1–2 reps in reserve
Wed, Oct 21Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds1–2 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds1–2 reps in reserve
Thu, Oct 22RestRecovery day

No resistance-training session scheduled.

Week 3

EARN THE LOAD

Only 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 23Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes1–2 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes1–2 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
Sat, Oct 24Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds1–2 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds1–2 reps in reserve
Sun, Oct 25Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds1–2 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds1–2 reps in reserve
Mon, Oct 26Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes1–2 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes1–2 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
Tue, Oct 27Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds1–2 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds1–2 reps in reserve
Wed, Oct 28Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds1–2 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 seconds1–2 reps in reserve
Thu, Oct 29RestRecovery day

No resistance-training session scheduled.

Week 4

CONSOLIDATE & RECOVER

This 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 30Chest + back5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.18–122–3 minutes3–4 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.18–122–3 minutes3–4 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.18–122–3 minutes3–4 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.18–1260–90 seconds3–4 reps in reserve
Sat, Oct 31Shoulders + arms5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.112–2060–90 seconds3–4 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.18–1260–90 seconds3–4 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.18–1260–90 seconds3–4 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.18–1260–90 seconds3–4 reps in reserve
Sun, Nov 1Legs5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.18–122–3 minutes3–4 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.18–1260–90 seconds3–4 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.112–2060–90 seconds3–4 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.18–12 / side60–90 seconds3–4 reps in reserve
Mon, Nov 2Chest + back5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.18–122–3 minutes3–4 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.18–122–3 minutes3–4 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.18–122–3 minutes3–4 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.18–1260–90 seconds3–4 reps in reserve
Tue, Nov 3Shoulders + arms5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.112–2060–90 seconds3–4 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.18–1260–90 seconds3–4 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.18–1260–90 seconds3–4 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.18–1260–90 seconds3–4 reps in reserve
Wed, Nov 4Legs5 exercises · 6 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.28–122–3 minutes3–4 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.18–122–3 minutes3–4 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.18–1260–90 seconds3–4 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.112–2060–90 seconds3–4 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.18–12 / side60–90 seconds3–4 reps in reserve
Thu, Nov 5RestRecovery day

No resistance-training session scheduled.

Week 5

START THE NEXT BLOCK

Return to normal set counts and use what you learned. Keep the anchor lifts; progress only when you have earned it.

Fri, Nov 6Chest + back5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBarbell bench pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYNeutral-grip lat pulldownVertical pulling for the lats; complements your row.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYIncline dumbbell bench pressSupporting work for chest after the main lift.28–122–3 minutes1–2 reps in reserve
04 / ACCESSORYChest-supported dumbbell rowHorizontal pulling for the back; complements your pulldown.28–122–3 minutes1–2 reps in reserve
05 / ACCESSORYIncline dumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
Sat, Nov 7Shoulders + arms5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTSeated dumbbell shoulder pressYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell lateral raiseDirect side-delt work without adding another overhead press.212–2060–90 seconds1–2 reps in reserve
03 / ACCESSORYFace pullRear-shoulder work to complement your pressing and pulling.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYDumbbell curlDirect elbow-flexor work after your larger back movements.28–1260–90 seconds1–2 reps in reserve
05 / ACCESSORYCable rope pressdownDirect triceps work to support pressing without adding another bench variation.28–1260–90 seconds1–2 reps in reserve
Sun, Nov 8Legs5 exercises · 11 working sets
BEFORE YOUR FIRST LIFT

5-minute warm-up

  1. 2 minutes of easy cardio to get moving.
  2. 1 minute of gentle movement through the joints used today.
  3. Use the remaining time for light preparation sets of your first lift; finish ready, not exhausted.
ExerciseSetsReps / holdRest
01 / MAIN LIFTBack squatYour anchor lift. Do it fresh and keep the same setup so you can compare sessions.38–122–3 minutes1–2 reps in reserve
02 / ACCESSORYDumbbell Romanian deadliftHip-hinge work for the posterior chain; complements knee-dominant leg work.28–122–3 minutes1–2 reps in reserve
03 / ACCESSORYSeated leg curlDirect hamstring work alongside your squat or leg press.28–1260–90 seconds1–2 reps in reserve
04 / ACCESSORYStanding machine calf raiseDirect calf work; use a controlled stretch and full rep.212–2060–90 seconds1–2 reps in reserve
05 / ACCESSORYDead bugTrunk control and bracing; keep the position controlled.28–12 / side60–90 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.

New to training? Read my workout tipsTraining reference: ACSM guidance ↗