Weekly Overview
Six training days organized around the three biggest movement patterns — push, pull, and legs — with one dedicated recovery day to keep the system sustainable long-term.
| Day | Focus | Style |
|---|
| Monday | Chest + Triceps | Strength Focus |
| Tuesday | Back + Biceps | Strength Focus |
| Wednesday | Legs + Core | Strength Focus |
| Thursday | Active Recovery + Mobility | Recovery |
| Friday | Chest + Shoulders | Hypertrophy Focus |
| Saturday | Back + Arms | Width & Detail |
| Sunday | Legs + Conditioning | Athletic Focus |
The 7-Day Breakdown
Strength Focus · Push power foundation
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press | 5 × 5–8 | 2–3 min |
| Incline Dumbbell Press | 4 × 8–10 | 2 min |
| Weighted Dips | 3 × 8–12 | 2 min |
| Cable Chest Fly | 3 × 12–15 | 60–90s |
| Overhead Cable Tricep Extension | 3 × 10–12 | 60–90s |
| Tricep Rope Pushdowns | 3 × 12–15 | 60–90s |
| Incline Walk / Cardio | 10–15 min | Finisher |
Field Notes
- Pause briefly at the chest on bench — own the bottom position before pressing.
- Keep 1–2 reps in reserve on most working sets to maintain quality.
- Squeeze and hold the contraction for 1 second on flies and pushdowns.
Strength Focus · Pull strength + thickness
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift | 4 × 5–6 | 3 min |
| Pull-Ups | 4 × 8–12 | 2 min |
| Bent Over Barbell Row | 4 × 8–10 | 2 min |
| Single Arm Dumbbell Row | 3 × 10–12 | 90s |
| Face Pulls | 3 × 15 | 60s |
| EZ Bar Curl | 3 × 10–12 | 60–90s |
| Hammer Curl | 3 × 12–15 | 60s |
Field Notes
- Reset between every deadlift rep — no touch-and-go on heavy sets.
- Initiate every pull from the lats, not the biceps. Drive elbows back and down.
- Use a slight pause at the top of the curl to maximize bicep tension.
Strength Focus · Lower body power + abs
| Exercise | Sets × Reps | Rest |
|---|
| Back Squat | 5 × 5–8 | 3 min |
| Romanian Deadlift | 4 × 8–10 | 2–3 min |
| Walking Lunges | 3 × 12 each leg | 2 min |
| Leg Extensions | 3 × 12–15 | 60–90s |
| Standing Calf Raises | 4 × 20 | 60s |
| Hanging Knee Raises | 3 × 15–20 | 60s |
| Cable Crunches | 3 × 15 | 60s |
Field Notes
- Squat to depth — at least parallel. Quality over loaded ego reps.
- RDLs are about hip hinge, not squat depth — feel the stretch in the hamstrings.
- Pause 1 second at peak contraction on calf raises and crunches.
Recovery focus · Reduce fatigue, improve mobility
| Recovery Focus | Duration | Notes |
|---|
| 🚶 Incline Walking | 20–30 min | Easy pace |
| 🧘 Mobility Stretching | 15 min | Hips / shoulders / spine |
| 🌀 Foam Rolling | 10 min | Full body sweep |
| 💧 Hydration + Recovery | All day | Water + protein |
| ♨️ Optional Sauna | 10–15 min | Heat exposure |
Field Notes
- This day matters — skipping recovery sabotages the next training block.
- Spend extra mobility time on hips, shoulders, and t-spine.
- Aim for 8+ hours of sleep tonight.
Hypertrophy Focus · Volume + muscle detail
| Exercise | Sets × Reps | Rest |
|---|
| Larsen Press | 4 × 10–12 | 2 min |
| Incline Machine Press | 3 × 12 | 2 min |
| Pec Deck | 3 × 15 | 60–90s |
| Seated Dumbbell Shoulder Press | 4 × 8–10 | 2 min |
| Cable Lateral Raises | 4 × 12–15 | 60s |
| Front Raises | 3 × 12 | 60s |
| Pushup Burnout | 2 sets to failure | Finisher |
Field Notes
- Hypertrophy day — slow eccentrics (3-second lowering on every rep).
- Lateral raises: lead with the elbow, not the hand. Pause at the top.
- Pushup burnout: go slow, full ROM. Quality reps to failure.
Width & Detail · Lat width + arm definition
| Exercise | Sets × Reps | Rest |
|---|
| Lat Pulldown | 4 × 10–12 | 90s |
| Chest Supported Row | 4 × 10 | 90s |
| Reverse Pec Deck | 3 × 15 | 60s |
| Barbell Shrugs | 3 × 12 | 60s |
| Preacher Curl | 3 × 10 | 60s |
| Cross-Body Hammer Curl | 3 × 12 | 60s |
| Reverse EZ Curl | 3 × 12 | 60s |
| Farmer Carries | 2 rounds | Finisher |
Field Notes
- Pull lat pulldowns to your upper chest — focus on lat stretch at the top.
- Squeeze shoulder blades together hard at the top of every row.
- Farmer carries: heavy as possible without losing posture. Stand tall.
Athletic Focus · Volume + work capacity
| Exercise | Sets × Reps | Rest |
|---|
| High Rep Squats | 4 × 15–20 | 2 min |
| Single Leg RDL | 3 × 10 each leg | 90s |
| Hamstring Curl | 4 × 12 | 60–90s |
| Bulgarian Split Squat | 3 × 12 | 90s |
| Calf Press | 4 × 20 | 60s |
| 2-Minute Core Circuit | 3 rounds | 60s |
| Bike / Sled / Cardio | 15 min | Finisher |
Field Notes
- High-rep squats: pick a weight you can grind for 15+. Embrace the burn.
- Sled or bike sprints: aim for 80% effort intervals if conditioning is the goal.
- Finish the week strong — this day builds work capacity for the next cycle.
The 12-Week Macrocycle
Random training spins your wheels. This 12-week cycle manages intensity, prevents burnout, and ensures every block builds on the last.
Weeks 1–3
Foundation
Build technique and consistency. Moderate weight, higher volume.
Weeks 4–6
Progressive Overload
Add weight gradually. Heavy compounds emphasized.
Weeks 7–9
Peak Intensity
Push strength and intensity. Near-max compound effort.
Week 10
Deload
Reduce fatigue. 50–60% of normal training volume.
Weeks 11–12
Rebuild
Return stronger with improved performance. Controlled heavy training.
Weekly Progression Rules
The rules are different for compounds vs. isolation work. Don't apply the same logic to both.
🏋️
Compounds
Add 5–10 lbs once you hit the top of the rep range with clean form. If performance stalls for 2 weeks, hold the weight and improve rep quality.
💪
Isolation
Add 1–2 reps weekly before increasing weight. Prioritize tension, control, and full range of motion over momentum.
🏃
Cardio
Increase duration or intensity slowly. Keep cardio low enough to preserve lifting performance — never sacrifice the lifts.
Performance Tracking Goals
| Metric | Goal |
|---|
| Bench Press | +5–15 lbs every 6–8 weeks |
| Squat | +10–20 lbs every 6–8 weeks |
| Deadlift | +10–20 lbs every 6–8 weeks |
| Pull-Ups | Increase reps or reduce assistance |
| Bodyweight | Slow lean gain or controlled fat loss |
| Conditioning | Improved recovery and endurance |
The Field-Tested Verdict
Consistency beats perfection. Heavy compounds build the foundation, accessory work paints the detail, and recovery makes the whole thing sustainable. Show up, improve gradually, and trust the process.
⚕️ Field Tested, not FDA approved. Built from real-world training — not a medical prescription. Consult a professional before starting any new fitness program.