Workouts
One session, already planned. Start it when you are ready — everything else can wait.
Two heavy presses to open, then controlled volume through the back, shoulders and arms.
45Min
6Exercises
19Sets
Target Muscles
Chest · Back · Shoulders · Arms
History
Sample sessions — your own appear here once you finish a workout.
Trunk · Recovery
A short, low-fatigue session for the day after something heavy.
Squat · Hinge · Core
Heavy bilateral work first, then posterior chain volume and a braced core finisher.
Back · Biceps
Vertical and horizontal pulling stacked with direct arm work to finish.
Up Next
Picked to balance what you have already done this week.
Chest · Shoulders · Triceps
Moderate loads, high quality reps and enough volume to grow on.
Circuit · Engine
Four rounds of hinge, press and carry with short rest. Breathing is the hard part.
Delts · Biceps · Triceps
A short accessory session for the days you want to train but not to grind.