The days
Push
Chest, delts, triceps, oblique anti-rotation
- Weighted Dips3 × 6–10
- Incline Dumbbell Press3 × 8–12
Upper chest
- Lateral Raise3 × 12–20
- Pec Deck3 × 10–15
superset · Reverse Pec Deck
- Reverse Pec Deck3 × 12–20
superset · Pec DeckAntagonist superset; keeps rear delts at the minimum effective dose
- Overhead Press3 × 6–10
- Straight-Bar Pushdown3 × 10–15
Medial + lateral head
- Overhead Cable Extension2 × 10–15
Long head
- Pallof Press2 × 10–12 / side (2–3s hold)
Anti-rotation; stability, not loaded hypertrophy (waist-friendly)
Legs 1
Quad-led, single-leg, hamstrings, calves
- Bulgarian Split Squat2 × 8–12 / leg
ALT: Smith Machine Lunge
- Wrist Curls3 × 12–20
superset · Bulgarian Split SquatFlexors; supersetted to save time
- 45° Back Extension3 × 10–15
Spine-conscious hip extension in place of a loaded barbell hinge
- Seated Leg Extension3 × 10–15
- Seated Hamstring Curl3 × 8–12
Long muscle length — superior for hamstring hypertrophy (Maeo 2021)
- Leg-Press Calf Raise3 × 10–15
- Straight-Up Decline Crunch3 × 10–15
Pull
Vertical + horizontal pulling, biceps, rear delts
- Wide-Grip Pull-Up3 × 5–8
- Neutral-Grip Lat Pulldown3 × 8–12
Or pull-ups
- T-Bar Row (chest-supported)3 × 8–12
Chest support keeps load off the lumbar spine
- Dumbbell Pullover2 × 10–15
Replaces the redundant straight-arm pulldown; trains the lengthened lat position the rest of Pull day misses. Fixed elbows, vertical arc, lat-biased. Band on a flat bench (or a slight decline) keeps tension at the contracted top.
- Rear Delt Cable Fly2 × 12–20
- Incline Dumbbell Curl3 × 8–12
Long head
- Reverse Preacher Curl2 × 10–15
Short head, brachialis, brachioradialis
- Cable Crunch3 × 10–15
Legs 2
Quad-led press variation, hamstrings, calves, forearms
- 45° Leg Press3 × 10–15
- 45° Back Extension3 × 10–15
- Seated Leg Extension3 × 10–15
- Prone Hamstring Curl3 × 10–15
- Leg-Press Calf Raise3 × 10–15
- Reverse Wrist Curls3 × 12–20
Extensors
- Captain Chair Leg Raise3 × 10–15 (2–3s negatives)
Upper
Skill day — progressions trained fresh and first
- Explosive / High Pull-Up3 × 3–5 (explosive)
Muscle-upPull to sternum; muscle-up pull driver
- Ring Dips3 × 6–10
Muscle-upTransition / catch strength
- Ring Tuck Front Lever Hold3 × 8–12s hold
Front leverAdvance per the 3×12–15s golden rule
- Feet-Elevated Pike Push-Up3 × 5–8
HSPU
- Pseudo-Planche Push-Up3 × 6–10
PlancheSheet labelled "Chest + Scapula"; tagged Front Delts primary (leaned position)
- EZ-Bar Preacher Curl3 × 8–12
- L-Sit Hold3 × 15–30s hold
Weekly volume, against the evidence
The solid bar is direct sets — each exercise counted once, to its primary mover. The lighter extension adds assisting muscles at half weight, which is nearer to what a muscle actually absorbs: it's what separates a triceps that only looks neglected from a side delt that genuinely is. The band is the 10–20 set range where the dose–response literature puts most of the hypertrophy return, and the marked line is minimum effective volume at 8. Both are drawn against the solid bar, since those studies counted direct sets.
- direct sets
- + secondary, half weight
- 10–20 evidence band
- MEV 8
Skill tracks
- 01
Muscle-up
Transition — negatives + explosive pulls
Explosive / High Pull-Up · Ring Dips
- 02
HSPU
Feet-elevated pike
Feet-Elevated Pike Push-Up
- 03
Front lever
Tuck hold
Ring Tuck Front Lever Hold
- 04
Planche
Pseudo-planche / lean
Pseudo-Planche Push-Up
The week
- MonRest — easy run
- TuePush · Hermosa 7:00 AM
- WedLegs 1 · Hermosa 7:30 AM
- ThuRest — easy run
- FriPull · Hermosa 7:00 AM
- SatLegs 2 · Wolfe 10:00 AM
- SunUpper · Wolfe 10:00 AM
Movement patterns
How the 38 exercises distribute across patterns — the quickest read on what the week over- and under-trains.
- Arm isolation7
- Leg isolation6
- Horizontal push5
- Vertical pull4
- Spinal flexion3
- Hinge2
- Isometric skill2
- Reverse fly2
- Squat/lunge2
- Vertical push2
- Core/anti-rotation1
- Horizontal pull1
- Lateral raise1
Notes & sources
- Rep ranges are recommended prescriptions — the original sheet listed sets only.
- Each exercise counts once, to its primary mover; secondary work isn't double-counted.
- Volume dose-response (~10+ sets / muscle / week maximises hypertrophy)Schoenfeld, Ogborn & Krieger (2017), J Sports Sci
- 2× weekly frequency ≥ 1× at equal volumeSchoenfeld, Ogborn & Krieger (2016), Sports Med (meta-analysis)
- Seated (long-length) leg curl > prone for hamstring hypertrophyMaeo et al. (2021), Med Sci Sports Exerc 53(4):825–837
