Four days. High output for lifters who already own the basics.
Day 1 · 46 min
Chest / Tri
Heavy bench, incline volume, then skull crushers. Core supersets close the door.
- Barbell Bench Press8 / 8 / 6 / 6
- Incline Dumbbell Press10 / 8 / 8
- Skull Crusher10 / 10 / 8
- Hanging Leg Raise12 / 12
- Crunch15 / 15
Day 2 · 44 min
Pull / Rear
Chins, rows, concentration curls, uprights. The upper back earns its keep.
- Concentration Curl12 / 10 / 10
- Chin-Up8 / 6 / 6 / 5
- Barbell Bent-Over Row8 / 8 / 8
- Upright Row10 / 10 / 8
Day 3 · 48 min
Lower / Hinge
Squat, deadlift, calves. Finish with hanging raises. This is the week’s tax.
- Barbell Squat8 / 6 / 6 / 5
- Conventional Deadlift5 / 5 / 5
- Standing Calf Raise15 / 12 / 12
- Hanging Leg Raise12 / 12
- Crunch15 / 15
Incline, pushdowns, close chins, curls. A lighter density day that still counts.
- Incline Dumbbell Press10 / 8 / 8
- Cable Pushdown12 / 12 / 10
- Chin-Up6 / 6 / 5
- Barbell Curl10 / 10 / 8
- Hanging Leg Raise12
- Crunch15
Day 5 · 38 min
Chest Fly Bias
Incline and flies for the upper chest, pushdowns for the arms, core to finish.
- Incline Dumbbell Press10 / 8 / 8
- Dumbbell Fly12 / 12 / 10
- Cable Pushdown12 / 12 / 12
- Hanging Leg Raise12 / 12
- Crunch15 / 15
Day 6 · 42 min
Squat Reload
Squat volume, calves, close-grip chins and curls. Posterior chain still in play.
- Barbell Squat8 / 8 / 6
- Standing Calf Raise15 / 15 / 12
- Chin-Up6 / 6 / 5
- Barbell Curl10 / 10 / 8
Day 7 · 36 min
Row Density
Bent-over rows lead. Curls and uprights trail. Core as the last honest effort.
- Barbell Bent-Over Row8 / 8 / 8
- Barbell Curl10 / 10 / 8
- Upright Row10 / 10
- Hanging Leg Raise12 / 12
- Crunch15 / 15
Deadlift, bench, incline, skull crushers. Four movements, no filler.
- Conventional Deadlift5 / 5 / 5
- Barbell Bench Press8 / 6 / 6
- Incline Dumbbell Press8 / 8 / 6
- Skull Crusher10 / 8 / 8