Voltage

Three days. Push, pull, legs — enough volume to actually grow.

1. Day 1 · 44 min

   Press & Pull A

   ChestBackAbs

   A dense upper day: bench and incline for the pecs, chins and pulldowns for the lats, then a core superset.

   • Barbell Bench Press12 / 10 / 8
   • Incline Dumbbell Press12 / 10 / 8
   • Chest Dip10 / 8 / 8
   • Chin-Up8 / 6 / 6
   • Close-Grip Pulldown12 / 10 / 10
   • Hanging Leg Raise12 / 12
   • Crunch15 / 15

2. Day 2 · 40 min

   Hinge Power

   LegsBackShoulders

   Squat and deadlift share the day. Rows and upright work keep the upper back from becoming the weak link.

   • Barbell Squat10 / 8 / 8 / 6
   • Conventional Deadlift6 / 6 / 5
   • Barbell Bent-Over Row10 / 10 / 8
   • Upright Row12 / 10 / 10

3. Day 3 · 38 min

   Arms & Press

   BackBicepsChestTriceps

   Chins and curls, then an incline press and skull crushers. Core as the closer.

   • Chin-Up8 / 6 / 6
   • Barbell Curl10 / 10 / 8
   • Incline Dumbbell Press10 / 10 / 8
   • Skull Crusher10 / 10 / 8
   • Hanging Leg Raise12 / 12
   • Crunch15 / 15

4. Day 4 · 40 min

   Press & Pull B

   ChestTricepsAbs

   Incline leads. Flies and pushdowns fill the gaps. Keep the rest clock honest.

   • Incline Dumbbell Press10 / 8 / 8
   • Dumbbell Fly12 / 12 / 10
   • Cable Pushdown12 / 12 / 12
   • Hanging Leg Raise12 / 12
   • Crunch15 / 15

5. Day 5 · 42 min

   Lower Reload

   LegsBackBiceps

   Squat density plus calves and a strict curl. Posterior chain stays in the fight.

   • Barbell Squat10 / 8 / 8
   • Standing Calf Raise15 / 15 / 12
   • Chin-Up8 / 6 / 6
   • Barbell Curl10 / 10 / 8

6. Day 6 · 36 min

   Pull Finish

   BackBicepsShouldersAbs

   Rows, curls, uprights. A short core closer so the week doesn’t end soft.

   • Barbell Bent-Over Row10 / 10 / 8
   • Barbell Curl10 / 10 / 8
   • Upright Row12 / 10
   • Hanging Leg Raise12 / 12
   • Crunch15 / 15