Program overview
The split balances chest, back, shoulders, legs, arms, and recovery across the week. Use the overview cards below to jump to each workout day or rest day and see how much of the current week has been completed.
⚠ Non-Negotiables
- No ego lifting
- No adding exercises
- Run this plan unchanged for 8–12 weeks
Progression Rules
- Stay at ~2 RIR on all working sets
- Add reps within the prescribed range first
- Once top of range is hit, add 2–2.5 kg next session
- Poor sleep / low protein → maintain load, don't push
Week History