You’ve locked in your form now it’s time to build on it.
Focus: Increased Intensity, Controlled Weight, Honest Execution
👊 You're lifting heavier now but still staying controlled.
👊 Push yourself, but don’t sacrifice form just to move the weight.
👊 Keep your rest times tighter. This phase is about real progression.
👊 Track your weights and reps. Don’t just go through the motions.
👊 Your intensity goes up so does your focus.
Day 1 – Chest & Triceps (Push Power)
Barbell Flat Bench Press – 3x6–8 (Heavy)
Cable Chest Fly – 3x10–12
Incline Smith Machine Press – 3x8–10
Tricep Pushdowns (Rope or Straight Bar) – 3x10–12
Cable Face Pulls – 2x12–15
Optional: Machine Chest Press Burnout – 1xAMRAP
Day 2 – Back & Biceps (Pull Strength)
Lat Pulldown – 3x10
Seated Cable Row – 3x10
Dumbbell Row – 3x8/arm
Hammer Curls – 3x10
Barbell Curl – 2x12
Optional: Rear Delt Dumbbell Raises – 2x15
Day 3 – Shoulders + Traps
Dumbbell Shoulder Press – 3x8–10
Dumbbell Lateral Raises – 3x12
Rear Delt Raises – 3x15
Dumbbell Shrugs – 3x15
Optional: Dumbbell Shoulder Raises – 2x10
Day 4 – Accessory Destruction
Hanging Leg Raises – 3x12–15
Oblique Twists – 3x20
Sulek Curls – 3x15
Reverse Wrist Curls – 2x15
Russian Twists – 3x20
Day 5 – Legs (Strength Focus)
Barbell Back Squat – 3x6–8
Dumbbell Lunges – 2x12/leg
Leg Curl Machine – 3x12
Leg Extensions – 3x12
Optional: Standing Calf Raise – 3x15
WEEK 5 – Overload Continues
Focus: Volume, Effort, Consistency
👊 Stick with heavier weight this week you’re building off Week 4.
👊 Stay strict with your form. Don’t let bad habits creep in.
👊 Rest times should still be short.
👊 Log your workouts again. Try to beat last week’s numbers.
👊 If something feels off, adjust it but don’t coast.
You’re in the middle of the build now. Consistency is everything here. Keep showing up, keep logging progress, and stay locked in.
Day 1 – Push Power (Chest + Biceps)
Incline Barbell Bench Press – 3x6–8
Pec Deck Fly – 3x12
Seated Chest Press Machine – 3x10
Alternating Dumbbell Curls – 3x10/arm
Preacher Curl (Machine or EZ Bar) – 3x10–12
Optional: Cable Chest Fly Burnout – 1x20
Day 2 – Pull Strength (Back + Triceps)
Pull-Ups or Assisted Pull-Ups – 3xAMRAP
Bent-Over Barbell Rows – 3x8
Close Grip Lat Pulldown – 3x12
Skullcrushers – 3x10
Cable Tricep Kickbacks – 2x12–15
Day 3 – Shoulders + Traps (Volume)
Arnold Press – 3x8
Cable Lateral Raises – 3x12 each side
Cable Rear Delt Fly – 3x15
Cable Shrugs – 3x15
Optional: Upright Rows – 2x12
Day 4 – Accessory Destruction
Cable Crunches – 3x15
Hanging Knee Raises – 3x12
Reverse Curls – 3 x10
Plate Pinches – 3x30 sec
Side Planks – 3x30 sec/side
Day 5 – Athletic Leg Day
Dumbbell Lunge – 3x10
Front Squats (Smith or Barbell) – 3x8
Bulgarian Split Squats – 2x10/leg
Hip Thrusts – 3x10
Leg Curl Machine– 3x20
WEEK 6 – Overload Lock-In
Focus: Peak Sets, Control, Finishing Strong
✅ This week’s about locking it all in. Stick to clean reps with full control.
✅ Keep your rest times tight. You're training your pace now, not just your muscles.
✅ Optional sets are here to push you use them if you’ve got gas left.
✅ Keep logging your workouts. This is your baseline for what’s next.
✅ Don’t let your form slip just because you’re getting stronger.
This closes out the first overload phase. You’ve got real numbers now real progress. Just finish the week clean, and keep the momentum rolling.
Day 1 – Chest + Triceps
Flat Dumbbell Press – 4x8
Incline Cable Fly – 3x12
Smith Decline Chest Press – 3x10
Cable Rope Tricep Press– 3x15
Dips – 3xAMRAP
Day 2 – Back + Biceps
Wide Grip Row – 3x10
Wide Grip Pulldown – 3x12
Rope Face Pulls – 3x15
Concentration Curls – 3x10/arm
Barbell Curls – 3x8
Day 3 – Shoulders + Traps
Standing Overhead Press – 3x6–8
Seated Lateral Raises – 3x15
Cable Rear Delt Flys – 3x12
Barbell Shrugs – 4x12
Day 4 – Core & Accessories
Hanging Leg Raises – 3x12
Weighted Sit Ups – 3x15
Dumbbell Wrist Curls – 3x20
Sulek Curls
Day 5 – Legs (Glute + Ham Focus)
Barbell Hip Thrusts – 4x10
Split Squats – 3x8
Seated Leg Curl Machine – 3x12
Leg Exstention– 3x10