Every training day, every rest day, and rep scheme is intentionally placed to maximize fat loss, support muscle retention, and keep your recovery on track
You'll train 5 days a week, following a Push/Pull/Legs split that hits each upper body muscle group twice from different angles:
Days 6 and 7 are your growth days.
Your body doesn't change while you train. It changes when you recover.
Studies show that active recovery (like walking or stretching) boosts blood flow, reduces soreness, and improves performance on training days [Dupuy et al., 2018]. Use these days to walk, stretch, sleep more, and prep your meals for the week ahead.
60–80 Minute Sessions
Most strength and hypertrophy benefits happen within this window, especially when you train with intensity and purpose. Research shows adaptations peak within the first 45–75 minutes of resistance training [Ratamess et al., NSCA]. Some days will run longer (especially leg day) and that's okay. Show up, do the work, leave when it's done.
A proper warmup gets your blood flowing, primes your muscles for work, and protects you from injury. Don't skip it.
Progress isn't just about doing more. It's about doing better, with more intention.
This program follows a 4-week intensity cycle designed to push your strength, conditioning, and fat loss to new levels. Every week, your rep range decreases while the weight and intensity increase. This strategy is known as linear periodization.
A drop set is a way to push a muscle past its normal stopping point by reducing the weight and continuing without rest. It's a finishing technique, not your main set.
Training to failure means performing reps until you can't complete another with good form. Use it on safe movements, stop if your form breaks, and don't overdo it. One failure set is enough.
| Exercise | Sets / Reps |
| Incline Barbell Bench Press Week 1 is about form. Pick a weight where 12 reps leave 2 or 3 in the tank. Control down, press up. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Flat Dumbbell Press Same rule here. Leave two reps in the tank on every set. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Dumbbell Fly Stretch, do not strain. Soft elbows and a wide arc. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| High Cable Crossover | Week 1,5: 12 / 12 / failure Week 2,6: 10 / 10 / failure Week 3,7: 8 / 8 / failure Week 4,8: 6 / 6 / failure |
| Dumbbell Shoulder Press | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Dumbbell Lateral Raise | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 12 / 12 / 12 / drop set Week 3,7: 12 / 12 / 12 / drop set Week 4,8: 12 / 12 / 12 / drop set |
| Cable Triceps Pushdown Rest only 45 to 60 seconds today. This is how fat loss training feels. | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| Cable Rope Overhead Triceps Extension | Week 1,5: 12 / 12 / failure Week 2,6: 10 / 10 / failure Week 3,7: 8 / 8 / failure Week 4,8: 6 / 6 / failure |
| Treadmill 10 minutes. 30 seconds hard, 30 seconds easy. Hard means you cannot hold a conversation. | Week 1,5: 10m Week 2,6: 14m Week 3,7: 18m Week 4,8: 22m |
| Exercise | Sets / Reps |
| Wide-Grip Pull-Up Every set to failure. Use the assisted machine or a band if you need it. Start each rep from a full hang. | 3 x failure |
| Underhand Lat Pulldown Pull to your chest and lead with your elbows. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Bent-Over Barbell Row Hinge, flat back, pull to your belly. Keep the weight light this week. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Seated Cable Row | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| Cable Straight-Arm Pullover Arms nearly straight, sweep down to your thighs. Feel your lats, not your arms. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| EZ-Bar Curl | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| Incline Dumbbell Curl | Week 1,5: 12 / 12 / failure Week 2,6: 10 / 10 / failure Week 3,7: 8 / 8 / failure Week 4,8: 6 / 6 / failure |
| Treadmill Same 10 minutes, same intervals. Find the pace you can repeat. | Week 1,5: 10m Week 2,6: 14m Week 3,7: 18m Week 4,8: 22m |
| Exercise | Sets / Reps |
| Barbell Squat Warm up with two light sets first. Depth you control beats depth you do not. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Leg Press Feet shoulder width apart. Do not lock your knees at the top. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Barbell Romanian Deadlift Hips back, bar close to your legs. Feel the stretch in your hamstrings. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Lying Leg Curl | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| Seated Calf Raise | Week 1,5: 15 / 15 / failure Week 2,6: 15 / 15 / failure Week 3,7: 12 / 12 / failure Week 4,8: 12 / 12 / failure |
| Hanging Leg Raise Controlled curl, no swinging. Core work belongs in every leg day. | Week 1,5: 15 / 15 / failure Week 2,6: 15 / 15 / failure Week 3,7: 15 / 15 / failure Week 4,8: 15 / 15 / failure |
| Cable Crunch | Week 1,5: 15 / 15 / failure Week 2,6: 15 / 15 / failure Week 3,7: 15 / 15 / failure Week 4,8: 15 / 15 / failure |
| Exercise | Sets / Reps |
| Decline Machine Press Squeeze your lower chest at the end of every rep. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Dumbbell Fly | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Low Cable Crossover | Week 1,5: 12 / 12 / failure Week 2,6: 10 / 10 / failure Week 3,7: 8 / 8 / failure Week 4,8: 6 / 6 / failure |
| Arnold Press Rotate smoothly as you press. Light weight, full turn. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Barbell Front Raise | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Reverse Pec Deck Your rear delts are small. Light weight, slow reps, squeeze at the back. | Week 1,5: 3*12 Week 2,6: 3*12 Week 3,7: 3*12 Week 4,8: 3*12 |
| EZ-Bar Skull Crusher | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Diamond Push-Up To failure each set. Drop to your knees when form breaks and keep going. | 3 x failure |
| Treadmill 10 minutes. You should finish tired, not wrecked. | Week 1,5: 10m Week 2,6: 14m Week 3,7: 18m Week 4,8: 22m |
| Exercise | Sets / Reps |
| Chin-Up Palms toward you, to failure. Count your reps so you can beat them next week. | 3 x failure |
| Wide-Grip Pulldown | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Chest-Supported Dumbbell Row Chest on the pad means no cheating. Squeeze at the top. | Week 1,5: 3*12 Week 2,6: 3*10 Week 3,7: 3*8 Week 4,8: 3*6 |
| Face Pull Pull to your forehead with your elbows high. Your shoulders will thank you for eight weeks. | Week 1,5: 3*12 Week 2,6: 3*12 Week 3,7: 3*12 Week 4,8: 3*12 |
| Dumbbell Curl | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| EZ-Bar Preacher Curl Lower all the way and slowly. Do not bounce at the bottom. | Week 1,5: 12 / 12 / 12 / drop set Week 2,6: 10 / 10 / 10 / drop set Week 3,7: 8 / 8 / 8 / drop set Week 4,8: 6 / 6 / 6 / drop set |
| Cable Rope Hammer Curl | Week 1,5: 12 / 12 / failure Week 2,6: 10 / 10 / failure Week 3,7: 8 / 8 / failure Week 4,8: 6 / 6 / failure |
| Treadmill First week done. Ten minutes you did not do last month. | Week 1,5: 10m Week 2,6: 14m Week 3,7: 18m Week 4,8: 22m |
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
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