Program Summary
Train Sunday–Thursday. Sessions ~90 min. Target weekly volume: 12–20 sets per major muscle group. Periodization: Undulating with deload every 4th week.
Weekly Split
Tip: click any cell (Primary / Secondary) to edit — changes auto-save.
| Day | Primary Focus | Secondary |
|---|---|---|
| Sunday | Upper Push — Chest / Shoulders / Triceps | Plyo push-ups, power |
| Monday | Lower (Quads) — Squat focus, Calves, Core | Jump squats |
| Tuesday | Upper Pull — Back / Biceps / Posterior chain | Explosive pull-ups |
| Wednesday | Lower (Hamstrings/Glutes) — Hinge & Hip thrust | Broad jumps |
| Thursday | Upper Mix — Shoulders / Arms / Chest & Back | Rotational throws |
Daily Workouts (detailed)
Each table lists exercises → sets × reps → intensity → failure guidance (Yes = take final sets to near-failure).
Sunday — Chest / Shoulders / Triceps
| Exercise | Sets | Reps | Intensity | Failure |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 80–85% | No (1–2 RIR) |
| Incline DB Press | 3 | 8–12 | 70–75% | Yes |
| Seated Overhead Press | 3 | 8–10 | 75% | Yes |
| Dumbbell Lateral Raise | 3 | 12–15 | 60% | Yes |
| Skullcrusher (EZ) | 3 | 8–12 | 65–70% | Yes |
| Triceps Pushdown | 3 | 12–15 | 60% | Yes |
Monday — Quadriceps / Calves
| Exercise | Sets | Reps | Intensity | Failure |
|---|---|---|---|---|
| Back Squat | 4 | 6–8 | 80–85% | No (1–2 RIR) |
| Leg Press | 3 | 10–12 | 70% | Yes |
| Walking Lunges | 3 | 10–12 / leg | Bodyweight+ | Yes |
| Leg Extension | 3 | 12–15 | 60% | Yes |
| Standing Calf Raise | 4 | 10–15 | Bodyweight+ | Yes |
| Seated Calf Raise | 3 | 12–15 | Moderate | Yes |
Tuesday — Back / Hamstrings / Biceps
| Exercise | Sets | Reps | Intensity | Failure |
|---|---|---|---|---|
| Deadlift | 4 | 4–6 | 85–90% | No (1–2 RIR) |
| Bent-over Row | 3 | 8–10 | 75% | Yes |
| Lat Pulldown (Wide) | 3 | 8–12 | 70% | Yes |
| Seated Cable Row | 3 | 10–12 | 65% | Yes |
| Face Pull | 3 | 12–15 | Light | Yes |
| EZ Bar Curl | 3 | 10–12 | 65% | Yes |
Wednesday — Hamstrings / Glutes / Core
| Exercise | Sets | Reps | Intensity | Failure |
|---|---|---|---|---|
| Romanian Deadlift | 4 | 8–10 | 75% | No (1–2 RIR) |
| Lying Leg Curl | 3 | 10–12 | 65% | Yes |
| Barbell Hip Thrust | 3 | 8–12 | 70% | Yes |
| Good Morning | 3 | 10–12 | 60% | Yes |
| Seated Calf Raise | 3 | 12–15 | Moderate | Yes |
| Plank / Cable Woodchop | 3 | 30–60s | Bodyweight | Yes |
Thursday — Shoulders / Arms / Upper Mix
| Exercise | Sets | Reps | Intensity | Failure |
|---|---|---|---|---|
| Seated Arnold Press | 3 | 8–10 | 70% | Yes |
| Lateral Raise | 3 | 12–15 | 60% | Yes |
| Incline DB Press | 3 | 8–12 | 70% | Yes |
| Pull-up / Pulldown | 3 | 8–12 | Bodyweight / 70% | Yes |
| Triceps Dips / Pushdown | 3 | 10–12 | Bodyweight | Yes |
| Barbell Curl | 3 | 10–12 | 65% | Yes |
Periodization & Guidelines
- Ongoing tracking: progressive overload; increase weight/reps each microcycle.
- Deload: every 4th week — reduce volume by ~50% and intensity by ~10–15%.
- Tempo: controlled eccentrics (2–4s), moderate/explosive concentric where appropriate.
- Failure policy: hypertrophy sets — final sets to near-failure (RPE 9–10). Heavy strength sets — leave 1–2 reps in reserve.
- Nutrition & recovery: protein 1.6–2.2 g/kg, sleep 7–9 h, hydrate well.