ianparent5362
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Every 48 Hours — Complete Upper/Lower Split**
Straight Sets Only | No Bodyweight | No Traps/Obliques | Full Coverage Each Day
Day 2: Lower A (Heavy)
Day 3: Upper B (Moderate)
Day 4: Lower B (Moderate)
Day 5: Upper C (Volume)
Day 6: Lower C (Volume)
Day 7: Rest → Repeat
Coverage: Chest (incline + close grip), Lats (pulldown + row), Side Delts (5 sets), Rear Delts, Biceps, Triceps.
Coverage: Quads, Hams, Glutes, Calves.
Coverage: Chest (flat), Lats (pulldown + straight-arm), Side Delts, Rear Delts, Biceps, Triceps.
Coverage: Quads, Hams, Glutes, Calves.
Coverage: Chest (incline + fly), Lats, Side Delts (6 sets), Rear Delts, Biceps, Triceps.
Coverage: Quads, Hams, Glutes, Calves (pump focus).
Straight Sets Only | No Bodyweight | No Traps/Obliques | Full Coverage Each Day
SCHEDULE
Day 1: Upper A (Heavy)Day 2: Lower A (Heavy)
Day 3: Upper B (Moderate)
Day 4: Lower B (Moderate)
Day 5: Upper C (Volume)
Day 6: Lower C (Volume)
Day 7: Rest → Repeat
DAY 1 — UPPER A (Heavy)
| Exercise | Sets x Reps | Notes |
| Incline Barbell Press | 4 x 6-8 | 30° incline, drive bar back toward rack |
| Close-Grip Bench Press | 3 x 8-10 | Elbows tucked 45°, chest and triceps |
| Wide-Grip Lat Pulldown | 4 x 8-10 | Sit slightly back, pull to upper chest |
| Single-Arm Cable Row (low) | 3 x 10-12 | Drive elbow down toward hip, not up |
| Dumbbell Lateral Raise | 5 x 10-12 | Slight forward lean, pinkies up |
| Rear Delt Machine Fly | 3 x 12-15 | Chest supported, squeeze rear delts |
| Barbell Curl | 3 x 10-12 | |
| Tricep Rope Pushdown | 3 x 10-12 | Split ends at bottom |
DAY 2 — LOWER A (Heavy)
| Exercise | Sets x Reps | Notes |
| Leg Press (feet low/narrow) | 4 x 8-10 | Quads focus, full ROM |
| Hack Squat | 4 x 10-12 | Close stance, knees track over toes |
| Bulgarian Split Squat (DBs) | 3 x 8-10 each | Lean torso slightly forward (glute focus) |
| Lying Leg Curl | 4 x 10-12 | Squeeze hamstrings |
| Leg Extension | 3 x 12-15 | 2-second squeeze at top |
| Standing Calf Raise | 5 x 10-12 | 2-second pause at stretch |
| Seated Calf Raise | 4 x 12-15 |
DAY 3 — UPPER B (Moderate)
| Exercise | Sets x Reps | Notes |
| Flat Dumbbell Press | 4 x 8-10 | Deep stretch, explosive up |
| Wide-Grip Lat Pulldown | 4 x 10-12 | Control the negative |
| Straight-Arm Lat Pulldown | 3 x 12-15 | Lean forward, stretch lats |
| Cable Lateral Raise | 5 x 12-15 | Arms angled slightly forward |
| Face Pull (rope) | 4 x 15-20 | Elbows down, external rotate |
| Incline Dumbbell Curl | 3 x 12-15 | Full stretch at bottom |
| Tricep Pushdown (straight bar) | 3 x 12-15 |
DAY 4 — LOWER B (Moderate)
| Exercise | Sets x Reps | Notes |
| Leg Press (feet high/wide) | 4 x 10-12 | Glute/ham emphasis |
| Walking Lunge (DBs) | 3 x 12 each | Controlled steps, light weight |
| Lying Leg Curl | 4 x 12-15 | |
| Seated Leg Curl | 3 x 15-20 | |
| Leg Extension | 4 x 12-15 | |
| Standing Calf Raise | 4 x 12-15 | |
| Seated Calf Raise | 4 x 15-20 |
DAY 5 — UPPER C (Volume)
| Exercise | Sets x Reps | Notes |
| Incline Dumbbell Press | 4 x 10-12 | Squeeze at top |
| Wide-Grip Lat Pulldown | 4 x 12-15 | Lighter, focus on stretch |
| Single-Arm Cable Row | 3 x 12-15 | |
| Machine Lateral Raise | 6 x 12-15 | High volume day for delts |
| Rear Delt Cable Fly | 4 x 15-20 | |
| Cable Crossover (high-to-low) | 3 x 15-20 | Squeeze chest |
| Barbell Curl | 3 x 12-15 | |
| Tricep Cable Kickback | 3 x 15-20 | Superset with curls if desired |
DAY 6 — LOWER C (Volume)
| Exercise | Sets x Reps | Notes |
| Leg Press | 4 x 12-15 | Smooth reps, constant tension |
| Bulgarian Split Squat (light) | 3 x 10-12 each | Bodyweight or light DBs, controlled |
| Lying Leg Curl | 4 x 12-15 | |
| Seated Leg Curl | 4 x 15-20 | |
| Leg Extension | 4 x 15-20 | |
| Standing Calf Raise | 5 x 12-15 | |
| Seated Calf Raise | 4 x 15-20 |
DAY 7 — REST
Complete rest. Repeat cycle.PROGRESSION
- Add weight when you hit the top of the rep range for all sets of an exercise
- Last set of each exercise should be 1 rep shy of failure (RPE 9)
- Deload every 4th week: Cut all sets and reps in half, use light weight (recovery week)
TRAP AVOIDANCE FORM TIPS
- Lateral raises: Keep arms slightly forward (30°), not straight out to sides
- Cable rows: Drive elbow to hip/waist level, not up toward chest
- Bulgarian splits: Keep chest up but don't over-extend upper back
- No shrugging: Keep shoulders down and back on all presses and rows
