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PRIVATE PERFORMANCE

MY PLAN / THREE DAY SPLIT

Train with a repeatable method.

Complete the top of the repetition range with stable form before increasing load.

01

DAY 1

Back + Biceps

Build a wider, stronger back and controlled pulling mechanics.

58 min
  1. Lat PulldownLatissimus dorsi
    3 x 8–12
  2. Seated Cable RowMid back / Latissimus dorsi
    3 x 8–12
  3. Single-Arm Cable RowLatissimus dorsi / Mid back
    2 x 10–12
  4. Straight-Arm PulldownLatissimus dorsi
    2 x 12–15
  5. Dumbbell CurlBiceps
    3 x 10–12
  6. Hammer CurlBrachialis / Biceps
    2 x 10–12
02

DAY 2

Chest + Triceps

Press with control, build the chest, and finish with stable triceps work.

56 min
  1. Machine Chest PressChest
    3 x 8–12
  2. Incline Dumbbell PressUpper chest
    3 x 8–12
  3. Pec Deck FlyChest
    2 x 12–15
  4. Rope Triceps PressdownTriceps
    3 x 10–15
  5. Overhead Triceps ExtensionTriceps
    2 x 10–12
  6. Incline Push-UpChest
    2 x 8–15 / Optional
03

DAY 3

Shoulders + Legs

Train the lower body and build a stronger shoulder frame without rushing form.

64 min
  1. Leg PressQuadriceps / Glutes
    3 x 10–12
  2. Seated Leg CurlHamstrings
    3 x 10–15
  3. Leg ExtensionQuadriceps
    2 x 12–15
  4. Machine Shoulder PressShoulders
    3 x 8–12
  5. Lateral RaiseSide deltoids
    3 x 12–20
  6. Standing Calf RaiseCalves
    2 x 12–15
  7. Face PullRear deltoids / Upper back
    2 x 12–15 / Optional

PROGRESSION RULE

Earn the next load.

Increase only after every working set reaches the top of its range with controlled form and at least two repetitions in reserve.

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