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YOUR BLUEPRINT IS READY
WHY THIS WORKS
Most plans fail because they lack frequency. By hitting every muscle group twice a week, we double your opportunities for growth while keeping sessions strict and under 60 minutes.
High Frequency Hypertrophy Focused
RULES
CRITICAL SUCCESS FACTORS
1. Intensity
Most people think they train hard. They don't. You need to be 1-2 reps shy of failure.
2. Nutrition
You can't out-train a bad diet. This plan creates the stimulus, food creates the growth.
3. Overload
If you lift the same weight next week, you didn't grow. Log every single number.
Day 1
PUSH
Day 2
PULL
Day 3
LEGS
Day 4
REST
Day 5
UPPER
Day 6
LEGS+ARMS
Day 7
REST
DAY 1: PUSH
Chest, Shoulders, Triceps
Incline DB Press
Upper chest focus
3 Sets
8-10 Reps
Machine Chest Press
Safe failure point
3 Sets
10-12 Reps
DB Overhead Press
Shoulder mass
3 Sets
8-10 Reps
DB Lateral Raises
Shoulder width
3 Sets
12-15 Reps
EZ Bar Skullcrushers
Tricep long head
3 Sets
10-12 Reps
Cable Pushdowns
Focus on squeeze
3 Sets
12-15 Reps
DAY 2: PULL
Back, Biceps, Rear Delts
Wide Grip Lat Pulldown
Back width
3 Sets
10-12 Reps
Chest-Supported Row
Back thickness
3 Sets
8-10 Reps
Single-Arm Cable Row
Full stretch
3 Sets
12/side
Face Pulls
Shoulder health
4 Sets
15-20 Reps
Standing Barbell Curl
Heavy loading
3 Sets
8-10 Reps
DB Hammer Curls
Brachialis focus
3 Sets
10-12 Reps
DAY 3: LEGS
Foundation & Quad Focus
Hack Squat / BB Squat
Main compound
3 Sets
6-8 Reps
Leg Press
Volume builder
3 Sets
10-12 Reps
Leg Extensions
Quad isolation
3 Sets
15 Reps
Seated Leg Curl
Hamstring iso
3 Sets
12-15 Reps
Standing Calf Raise
Heavy calf work
3 Sets
10-12 Reps
DAY 5: UPPER
Volume & Pump
Flat DB Bench Press
Chest compound
3 Sets
8-10 Reps
Pec Deck / Fly
Stretch & Squeeze
3 Sets
12-15 Reps
Seated Cable Row
Neutral grip
3 Sets
10-12 Reps
Assisted Pull-Up
Aim for 10-12
3 Sets
Failure
Mach. Shoulder Press
Safe volume
3 Sets
10-12 Reps
Cable Lateral Raises
Constant tension
3 Sets
15 Reps
DAY 6: LEGS & ARMS
Posterior Chain & "Beach Muscle" Volume
Romanian Deadlift
Hams & Glutes
3 Sets
8-10 Reps
Bulgarian Split Squat
Unilateral focus
3 Sets
10/leg
Lying Leg Curls
Hamstring finish
3 Sets
12-15 Reps
Incline DB Curls
Bicep stretch
3 Sets
10-12 Reps
Preacher Curls
Peak squeeze
3 Sets
12-15 Reps
Overhead Rope Ext.
Tricep stretch
3 Sets
12-15 Reps
