Chest Day
Week 1 · classic split. Chest-focused training.
Open plan ↗THE TRAINING LIBRARY
Find your rhythm.
Two-week rotation: classic split, then Push/Pull/Legs.
Back + Forearms
Week 1 · back width, thickness and forearms.
Open plan ↗Shoulders + Traps
Week 1 · delts, rear delts and traps.
Open plan ↗Arms + Grip
Week 1 · biceps, triceps and grip.
Open plan ↗Legs + Calves
Week 1 · quads, hamstrings, glutes and calves.
Open plan ↗Abs + Core + Forearms
Week 1 · core stability and forearm accessories.
Open plan ↗Recovery Day
Walk lightly, hydrate, eat well and sleep.
Open plan ↗Push A — Chest Priority
Week 2 · chest-priority push session.
Open plan ↗Pull A
Week 2 · lats, mid back, rear delts and biceps.
Open plan ↗Legs A + Abs
Week 2 · lower body and abs.
Open plan ↗Push B — Shoulder Priority
Week 2 · shoulder-priority push session.
Open plan ↗Pull B
Week 2 · back thickness, rear delts and arms.
Open plan ↗Legs B + Abs
Week 2 · lower body, calves and abs.
Open plan ↗Recovery Day
Take a rest day and let your body recover.
Open plan ↗