Mon Push · Tue Pull · Wed Legs · Thu Upper · Fri Lower · Sat Rest · Sun PR Day
PushChest · Shoulders · Triceps
Primary strength focus: Bench + Shoulder Press. Work in the 3–6 rep range for compounds, 8–12 for accessories. Rest 3–4 min between heavy sets. No skimping.
Compounds — Strength Focus
Flat Bench Press PR: 60kg
Work up to top set @ 80–85% (48–51kg). Then 3×4–6 @ 75% (45kg). Progressive overload: +1.25kg when you hit 6 reps all sets.
4 sets
RPE 8–9
Incline Bench Press PR: 57.5kg
3×5 @ 75% (43kg). Upper chest = your weakest link aesthetically. Don't skip.
3×10–12 @ 60% (39kg). Constant tension. Squeeze hard at peak contraction.
3 sets
RPE 7
Dumbbell Chest Flys PR: 24kg
3×8–10 @ 65% (15–16kg). Slow eccentric (4 sec down). Get the stretch — don't go to failure here.
3 sets
RPE 7–8
Shoulder Press Machine PR: 42.5kg
3×8 @ 70% (30kg). Front delt strength transfers directly to bench lockout.
3 sets
RPE 8
Tricep Extension Machine PR: Full stack 3–5 reps
4×8–10 @ 75% of stack. Triceps = 2/3 of arm size AND your bench lockout. Non-negotiable.
4 sets
RPE 8
Dips
3×12–15 bodyweight. Add weight when 15 reps is easy. Best tricep/chest finisher available.
3 sets
RPE 8
Why this works
Compounds first while CNS is fresh — peak force output for PR progression
Eccentric overload (3–4 sec) on flys creates more muscle damage = more growth stimulus
Tricep volume is the direct driver of bench lockout strength
PullBack · Biceps · Rear Delts
Back width + thickness built here. Lat machine is your primary strength driver. Rows build the dense, thick back that makes you look jacked from behind.
Compounds — Strength Focus
Lat Pulldown Machine PR: 82kg
Work up to 80% (65kg) × 5. Then 3×6–8 @ 72% (59kg). Full dead-hang at top, pull elbows to hips.
4 sets
RPE 8–9
Low Row Machine PR: 85kg
4×5–6 @ 80% (68kg). Pull to stomach, squeeze rhomboids 1 sec. Slow eccentric.
4 sets
RPE 8–9
Accessories
Hammer Curls PR: 18kg each
4×6–8 @ 80% (14kg). Brachialis + brachioradialis. Strict form — no swinging.
4 sets
RPE 8
One-Arm Dumbbell Curl PR: 18kg × 2
3×8–10 @ 75% (13–14kg). Supinate hard at top. Peak contraction squeeze.
3 sets
RPE 8
Face Pulls / Rear Delt Flys
3×15 light. Rear delts protect your shoulder joint and make them look 3D.
3 sets
RPE 6–7
Straight Arm Lat Pulldown
3×12 moderate. Isolates lats without bicep involvement. Creates the wing flare.
3 sets
RPE 7
Why this works
Lat pulldown in deep stretch stimulates significantly more hypertrophy than partial ROM
Rows + pulldowns hit both back thickness and width — you need both for aesthetics
Hammer curls before isolation curls: brachialis strength directly improves your 1RM curl
LegsQuads · Hamstrings · Glutes · Calves
Leg day is where you're leaving the most gains. Leg press is your primary compound. Extensions and curls are non-negotiable. This will be your hardest session of the week.
Compounds — Strength Focus
Leg Press PR: 130kg × 2
Work up to 80% (104kg) × 5. Then 3×5–6 @ 75% (97kg). Feet shoulder-width, deep ROM (90°+). Do NOT lock out.
4 sets
RPE 9
Accessories
Leg Extension PR: Full stack
4×10–12 @ 70% stack. Pause 1 sec at peak contraction.
4 sets
RPE 8
Leg Curl PR: Full stack
4×8–12 @ 70% stack. Slow eccentric (3 sec). Hamstrings respond extremely well to stretch-based loading.
4 sets
RPE 8–9
Romanian Deadlift
3×8 @ moderate. Hinge from the hip, feel the hamstring stretch, don't round your back.
3 sets
RPE 8
Standing Calf Raise
4×15–20. Full stretch at bottom, pause 1 sec at top. Add weight when 20 reps is easy.
4 sets
RPE 8
Bosu Ball Ab Leg Lifts
3×20–25 with 3 sec descent tempo. Core stability directly improves your leg press.
3 sets
RPE 8
Why this works
Leg press comparable hypertrophy to squats with lower injury risk for machine-based lifters
Extensions and curls activate portions of quads/hams that compounds can't reach
High calf volume (15–20 reps) is necessary — calves are slow-twitch dominant
UpperChest · Back · Shoulders · Arms
Second stimulus for everything above the waist. Slightly lighter, higher volume, push-pull supersets. 2× frequency per muscle without doubling your gym time.
Chest & Back Supersets
Bench Press + Low Row (superset)
4×8 each @ 70%. Bench 42kg / Row 60kg. Push-pull cuts rest time by 30% and increases total volume significantly.
4×8
Superset
Incline DB Press + Lat Pulldown (superset)
3×10 each. DB gives more ROM than barbell. Chest stretch + lat stretch back to back.
3×10
Superset
Shoulders & Arms
DB Shoulder Press (volume)
3×10 @ 65% (15–16kg). Higher reps this day — shoulder hypertrophy responds well to moderate load + volume.
3 sets
RPE 7–8
Lateral Raises
4×15 light. THE exercise for shoulder width. Side delts don't get sufficient stimulus from pressing alone.
4 sets
RPE 7
Tricep Extension + Hammer Curl (superset)
3×10 each. Arms get a second stimulus this week with minimal extra gym time.
3×10
Superset
Ab Machine
3×12–15 @ 70% stack. Controlled ROM, squeeze at peak. Quality over weight here.
3 sets
RPE 7–8
Why this works
Push-pull supersets = same total volume, ~30% shorter session, higher metabolic stress
2× frequency per muscle group per week is the sweet spot for hypertrophy (meta-analysis backed)
Higher rep ranges on day 2 complement low-rep strength work — dual stimulus approach
LowerQuads · Hamstrings · Glutes · Core
Second leg stimulus. Volume day — higher reps, shorter rest, metabolic stress. After this: Rest Day Saturday → PR Day Sunday. Your legs will be completely recovered for any leg press PR attempt.
Main Work
Leg Press (volume) PR: 130kg
4×10–12 @ 65% (85kg). Metabolic stress from higher reps triggers a separate hypertrophy mechanism.
4 sets
RPE 8
Leg Extension (volume)
4×12–15 @ 65% stack. Rest only 60–90 sec between sets. This burns. That's the point.
4 sets
RPE 8–9
Leg Curl (volume)
4×12–15 @ 60% stack. Slow eccentric, 3 sec down.
4 sets
RPE 8–9
Walking Lunges or Step-ups
3×12 each leg. Unilateral work fixes imbalances and hits glutes at a longer muscle length = more growth.
3 sets
RPE 8
Seated Calf Raise
4×15–20. Hits soleus specifically — different angle to standing. Double calf work per week required for visible development.
4 sets
RPE 8
Bosu Ball Leg Lifts + Ab Machine (circuit)
2 rounds: 30 leg lifts → 15 ab machine reps. 3 sec descent on leg lifts. Core finisher to end the week.
2 rounds
RPE 8
Why this works
2× leg frequency produces significantly more hypertrophy than once per week (Schoenfeld et al)
Volume day + strength day hits both mechanical tension and metabolic stress pathways
Friday lower → Saturday rest → Sunday PR = maximum freshness for any leg PR attempt
Rest DayRecovery · Grow · Prepare
This is where you grow.
Rest is not optional. It is the adaptation itself.
Muscle protein synthesis peaks 24–48 hours post-training. You are building muscle right now by doing nothing.
Today's checklist
— Protein: 2g per kg bodyweight minimum — Sleep: 8–9 hours tonight (GH is released in deep sleep stages) — Light walk or mobility work only — nothing intense — Visualize tomorrow's PR attempt and the exact weight you're hitting — No training. Zero.
Rest day placed Saturday specifically so your CNS and muscles are fully recovered for Sunday PR Day. This is intentional — not a convenience.
PR DayMax Effort · Test Your Limits
You are fully rested. CNS is fresh. Pick 2–3 lifts maximum. Warm up thoroughly: 50% × 5, 65% × 3, 75% × 2, 85% × 1, 90% × 1 — then attempt. Track every single number every single week.
Structure — Rotate weekly
Primary Attempt — 1 lift
Week 1: Bench (target 62.5kg). Week 2: Leg Press (target 135kg). Week 3: Lat Pulldown (target 85kg). Week 4: DB Shoulder Press (target 25kg each). Rotating means every lift gets a PR attempt every month — nothing stagnates.
1 max
RPE 10
Secondary Attempt — 1 lift
Pick a complementary lift you're close to a PR on. Full 8–10 min rest after the primary before attempting. One shot — make it count.
1 max
RPE 9–10
Conditioning Finisher
Assault Bike
5 rounds: 30 sec all-out / 90 sec rest. Short HIIT post-lifting does NOT kill gains. Sprint like you're being chased.
5 rounds
MAX
Treadmill Sprint
3 rounds: 55 sec @ speed 18 / 3 min walk. Match your PR then extend to 60–65 sec over coming weeks.
3 rounds
MAX
Why this works
Max effort work requires full CNS recovery — Saturday rest delivers exactly this
Rotating which lifts you max prevents CNS burnout while keeping all lifts progressing
Specific PR targets given above based on your current PRs — achievable in weeks not months
Post-lifting HIIT preserves muscle while building cardiovascular capacity simultaneously