Rate the split

[Anth0ny]

## PUSH Day 1 – Vertical Strength
Standing Barbell OHP 4 × 5 (with belt)
Weighted Dips 3 × 5 (15-20° torso tilt)
Rope Press-Down 1 rest-pause cluster ≈30 reps
DB Lateral Raise 1 rest-pause cluster ≈30 reps
- **Lean-bulk:** 12-15 min 8-12 % incline walk post-lift
- **Cutting:** 20 min same incline walk post-lift

## PULL Day 2 – Vertical Strength
Wide-grip Weighted Pull-Up 4 × 5
Pendlay Row 3 × 5
Farmer Walk 3 × 40 s
Single arm Hammer Curl 1 cluster ≈30 reps
- **Lean-bulk:** 12-15 min incline walk post-lift
- **Cutting:** 20 min incline walk post-lift **+** 10 × 30 s air-bike sprints later the same day

## LEGS Day 3 – Strength
Low-Bar Back Squat 4 × 5
Romanian Dead-Lift 3 × 5
Standing Calf Raise 1 cluster ≈30 reps
- **Lean-bulk:** 12-15 min incline walk post-lift
- **Cutting:** 20 min incline walk post-lift

## PUSH Day 4 – Horizontal Hypertrophy
Incline DB Press 4 × 8-12
Seated DB OHP 3 × 8-12
Face Pull 1 cluster ≈40 reps
Rope Press-Down 1 cluster ≈30 reps
- **Lean-bulk:** 12-15 min incline walk post-lift
- **Cutting:** 20 min incline walk post-lift **+** 10 × 30 s rower sprints later the same day

## PULL Day 5 – Width Hypertrophy
30° Chest-Supported DB Row 4 × 8-12
Neutral-grip Pull-Up 3 × 6-10 @ BW
DB Pullover 1 cluster ≈30 reps
Single arm DB Curl 1 cluster ≈30 reps
**Lean-bulk:** 12-15 min incline walk post-lift
- **Cutting:** 20 min incline walk post-lift

## LEGS Day 6 – Hypertrophy
High-Bar Back Squat 4 × 8-12
Barbell Hip Thrust 4 × 8-12 (2-s squeeze)
Standing Calf Raise 1 cluster ≈30 reps
**Lean-bulk:** 30 min steady-state cycling (HR 120-140 bpm) after lifting
-**Cutting:** 30 min cycling **+** 15 min incline walk post-lift

## Day 7 – Rest / Core & Grip
- Hollow Hold 3 × 30 s • Vacuums 3 × 10
- Captains-of-Crush
Neck Curls 2-3 sets
- **Lean-bulk:** 30-45 min brisk outdoor walk or easy swim
- **Cutting:** 45-60 min brisk walk **or** steady bike (HR 120-140 bpm)

12-15 hard sets / muscle Hypertrophy plateaus after ≈12 sets; every extra set adds < 1 % growth but doubles fatigue.

Twice-weekly hits 2× per-week frequency beats 1× for size when volume is equal. Heavy (4 × 5) + moderate (8-12) Meta-analysis: low- vs high-load grow similarly near failure; mixing zones maximizes fiber recruitment with joint safety. single 30-rep rest-pause clusters for isolation Cluster sets match 3 straight sets for growth with 40-70 % less session fatigue. Cardio modality & dose Cycling / incline-walk creates minimal interference with lifting vs running; HIIT twice per week preserves VO₂max without cortisol overload.

 

[HTNGrevious]

bro don't over complicate it just do ppl , 2 set to failure 4-6 reps and 2-3 exercises per muscle and don't be stupid with recovery working out isn't complicated