💪
Personal Training Program
Kyle's Training
Program
5-Day Upper / Lower + Arms Specialization
A science-based hypertrophy program built around push-pull balance, progressive overload, and shoulder-safe movement selection. Every exercise includes warm-up protocols, technique cues, and a substitute option.
5
Training Days
50
Exercises Total
65–85
Min / Session
MAV
Volume Target
Generated May 2026 · Kyle Hansen

Program Overview

⚠️ Shoulder Safety Note — This program includes modifications for a left shoulder labral tear (superior glenoid rim). Avoid the combination of arm >90° plus external rotation. All pressing uses the scapular plane cue (elbows ~30° forward of coronal). Stop short of max stretch at the bottom of fly movements. Rear delt work is intentionally kept in — posterior capsule strength is protective.
📋 First Session Rule — Your first time through any routine, load ~60% of what you think your working weight should be and skip Rest-Pause on every set. This is a calibration session — log your starting weights, don't test your limits. Expect to be sore 24–48 hours later; this is normal and disappears by your third session on each routine.

Weekly Rotation

Day 1
Upper 1
Day 2
Lower 1
Day 3
Upper 2
Day 4
Lower 2
Day 5
Arms Day 5

Rest days are flexible — insert them between any sessions. Common split: Upper 1 → Lower 1 → rest → Upper 2 → Lower 2 → rest → Arms Day 5. Arms Day 5 is optional — the 4-day rotation is complete on its own.

Progressive Overload

Track every set in the Hevy app. Each session, aim to beat your previous numbers from the same day (Upper 1 vs. Upper 1 only). More reps, more weight, or cleaner form — even one extra rep is progress.

Rest Pause (RP)

Complete reps within the target range → hold the weight → take 3 deep breaths → continue until failure or unable to move the weight. Only used on sets explicitly marked RP.

Warm-up Sets

Listed per exercise in the Warm-up column. These are not counted as working sets. Never skip warm-ups on compound movements or the first direct isolation of each muscle group. For "Skip" — the muscle is already warm from previous exercises.

Rep Ranges & Load

  • 5–9 reps — Strength / mechanical tension (heavier load, longer rest)
  • 10–15 reps — Hypertrophy sweet spot (most exercises)
  • 15–20 reps — Metabolic / pump (calves, shoulder isolation finishers)

Load the weight so the last 2 reps of each working set are genuinely hard. If you hit the top of the range, add weight next session.

Rest Times

  • 4:00–4:30 — Heavy compounds (Rack Pull, Hack Squat, RDL, SLD, Leg Press)
  • 3:00–3:30 — Compound pressing & pulling
  • 2:30 — Sub-compound (Lat Pulldown, rows, bicep openers)
  • 2:00 — Isolation work (lateral raises, tricep finishers, calves, abs)

Rest until breathing is fully controlled before each working set. These are minimums, not maximums.

Notation Key

WU: 1×8 @ 50%Warm-up set — 1 set of 8 reps at ~50% of your working weight. Not counted in your total sets.
WU: SkipNo warm-up needed — the muscle is already warm from prior exercises in this session.
10–15 repsRep range. Pick a weight where hitting 15 clean reps is hard. If 20 feels easy, go heavier.
RPRest-Pause — finish your reps → hold → 3 deep breaths → squeeze out 2–3 more. Only on sets marked RP.
SUB:Substitute exercise — same muscle, same stimulus if the primary is occupied or unavailable.
2:00 restMinimum rest before next set. Rest until breathing is fully controlled — these are floors, not ceilings.
1 RIR / 2 RIRReps In Reserve — stop that many reps short of failure. Machines, cable, and isolation: 1 RIR. Free-weight compounds (Incline Bench DB, Shoulder Press DB, Rack Pull, Hack Squat, SLD, RDL, Leg Press): 2 RIR. RP sets override — push through on those.
3↓3-sec eccentric — 3-second controlled lowering applied to stretch-biased isolations: curls, leg curls, chest flies, adductor machine. The loaded stretch is the primary growth stimulus. Compounds use a controlled descent but no forced tempo count.

Weekly Volume Targets (working sets per muscle)

Chest
16
sets/wk
Back
18
sets/wk
Shoulders
8
sets/wk
Rear Delts
6
sets/wk
Triceps
11
sets/wk
Biceps
12
sets/wk
Quads
14
sets/wk
Hamstrings
12
sets/wk
Calves
12
sets/wk
Traps
9
sets/wk
Core
10
sets/wk
Adductors
6
sets/wk

4-day rotation only (no Arms Day). Arms Day 5 adds +8 bicep and +8 tricep sets when included.

Upper 1
Push + Pull Balanced — Chest, Back, Shoulders, Rear Delts, Triceps, Traps
11Exercises
~75Min
Day 1in Rotation
Balanced upper day — chest compound stack first (press → fly → low-to-high cable fly), then horizontal + vertical back, shoulder isolation, rear delt isolation, and tricep finisher. Triceps are pre-warmed from all pressing; direct tricep work at the end is efficient. Traps close the session.
📈 Progressive Overload — Hit the top of every rep range this session? Add 2.5–5 lbs next Upper 1. Even one extra rep counts as a win.
# Exercise Warm-up Protocol Sets Reps Rest Technique Cues Substitute
1 Chest Fly (Machine) 1×8 @ 50% 3 10–12, 12–15, 12–15 RP 2:15 Arms slightly bent throughout — never locked. ⚠️ Labrum: stop 10–15° before full stretch at bottom. 3-sec eccentric. 1 RIR. Last set RP. Pecs are the primary mover — don't row with the elbows. 3↓ Sub: Pec Deck or Low-to-High Cable Fly
2 MegaMass Chest Press (Machine) 8 @ 50% → 4 @ 70% → 2 @ 85% 3 5–9, 10–15, 10–15 RP 3:00 MegaMass neutral-grip chest press. ⚠️ Labrum: no forced stretch at end range. Adjust seat so handles align with mid-chest. Drive forward and slightly in. 3-sec eccentric. 2 RIR. Last set RP. 3↓ Sub: Chest Press (Machine) or Incline Bench Press (Dumbbell)
3 Low-to-High Cable Fly 1×8 @ light 2 12–15, 12–15 RP 2:00 Cables at head height. Slight elbow bend — never locked. Pull hands down and across toward the opposite hip — fiber direction of the sternal/mid-chest. Loaded stretch at the top with arms open and out; peak contraction when hands meet at centre/bottom. ⚠️ Labrum: elbow stays in front of torso at all times. 3-sec eccentric. 1 RIR. Last set RP. 3↓ Sub: Low-to-High Cable Fly (cables at floor, pull up and across — upper/clavicular head) or Chest Fly (Machine)
4 MegaMass Chest Supported Row 8 @ 50% → 3 @ 75% 4 5–9, 10–15, 10–15, 10–15 3:00 Plate-loaded. Pull elbows back past torso — upper back and rhomboids. Chest pad eliminates all lumbar compensation, so use strict form. Full arm extension at bottom for lat stretch. 1 RIR. Most sets are in the 10–15 range; the heavy set comes first when fresh. Sub: T-Bar Row or Chest Supported Dumbbell Row
5 Lat Pulldown (Cable) 1×8 @ 50% 3 8–12, 10–15, 10–15 2:30 Lean back ~10°. Pull bar to chin, drive elbows down toward hips — not a row. ⚠️ Labrum: stop just before full arm extension overhead, don't chase the stretch at the top. Neutral or pronated grip. 1 RIR. Sub: Assisted Pull-up or SA Lat Pulldown (Cable)
6 Straight Arm Lat Pulldown (Cable) 🆕 Skip 2 10–15, 10–15 RP 2:00 Cable set high, rope or straight bar. Arms nearly straight throughout — slight elbow bend only. Pull bar down to hips in a wide arc, leading with a long lever arm. Lats do the work, not biceps. The straight-arm variation maximises lat recruitment and stretch without bicep interference. 1 RIR. Last set RP. Sub: Pullover Machine or Straight-Arm Cable Kickback
7 Chest Supported Standing Lateral Raise 1×10 @ 50% 4 12–15, 12–15, 15–20, 15–20 RP 2:00 Chest pressed into the incline pad — completely eliminates body English and momentum. Lead with elbow, not wrist. Arm in scapular plane (~30° forward). Stop at shoulder height. The support means you go heavier and more honest than standing DBs. 1 RIR. Last set RP. Sub: Lateral Raise (Cable) — same elbow-led cue, constant tension at bottom
8 Rear Delt Cable Fly (low pulley) Skip 3 12–15, 12–15, 12–15 RP 1:00 Low pulley cable, stand perpendicular to stack. Grab cable in opposite hand (cross-body). Slight forward hinge. Pull in wide arc, elbow-led — not a row. Squeeze rear delt at peak. Constant cable tension. 1 RIR. Last set RP. Sub: Rear Delt Reverse Fly (Machine) — bent-arm machine variant
9 Tricep Extension Seated 45° 1×8 @ 50% 4 8–12, 10–15, 10–15, 10–15 RP 2:30 Multi-grip, elbows close to head — do not let them flare wide. Full overhead stretch at the bottom = long head emphasis. Extension goes first while triceps are completely fresh — prioritises long head stretch-biased volume. Extend fully at the top, squeeze at lockout. 1 RIR. Last set RP. Sub: Overhead Rope Cable Extension (standing) — same cable column, rope attachment overhead
10 Tricep Pushdown Seated 45° Skip 3 10–15, 10–15, 10–15 RP 2:30 Multi-grip attachment, seat reclined at 45°. Elbows pinned at sides throughout — elbows must not flare. Full lockout every rep. Triceps are pre-warmed from Extension. 1 RIR. Last set RP. Sub: Rope Pushdown (standing) — same cable, rope attachment, flare rope slightly at bottom lockout
12 Shrug (Dumbbell) Skip 3 10–15, 10–15, 12–15 RP 2:30 Straight up — no shoulder roll at all. Hold 1–2 sec at peak contraction. Traps are already pre-loaded from MegaMass Row and Lat Pulldown; these sets provide direct targeted volume on top of that. 1 RIR. Last set RP. Sub: Shrug (Dumbbell) or Shrug (Barbell)
— 🚶 Treadmill (Zone 2) — — 20 min — 5–8% incline, 3.0–3.5 mph. Zone 2 HR — conversational pace. Post-upper cool-down. Extends fat oxidation window after training. Optional but recommended. —
Lower 1 + Biceps
Biceps First — Quads, Hamstrings, Calves, Abs + SLD Hip Hinge
11Exercises
~85Min
Day 2in Rotation
Biceps first while completely fresh — lower body work is so taxing that arms done at the end are chronically underdone. SLD (Smith Machine) is the hip hinge here; RDL (Smith) used on Lower 2 — different loading angles hit hamstrings from slightly different positions across the week. Leg Extension closes quad work after all heavy compounds are complete.
📈 Progressive Overload — Hit the top of every rep range this session? Add 2.5–5 lbs next Lower 1. Even one extra rep counts as a win.
# Exercise Warm-up Protocol Sets Reps Rest Technique Cues Substitute
1 Bayesian Curl (Cable) 1×10 @ 50% 3 8–12, 8–12, 8–12 RP 2:30 Cable set low behind you, step forward so elbow trails back behind the torso. This position = maximum long-head stretch throughout every rep. Supinate at top. 3-sec eccentric — the loaded stretch is the primary growth stimulus. 1 RIR. Last set RP. 3↓ Sub: Incline Dumbbell Curl — arms hanging behind torso on incline bench, same long-head emphasis
2 Hammer Curl (Dumbbell) Skip 3 8–12, 8–12, 8–12 RP 2:30 Neutral grip throughout — targets brachialis and brachioradialis for arm width. Keep elbows pinned at sides. 3-sec eccentric. 1 RIR. Last set RP. 3↓ Sub: Hammer Curl (Cable) or Reverse Curl (EZ-Bar) — same neutral-grip stimulus
3 Seated Leg Curl (Machine) 8 @ 50% → 3 @ 75% 3 8–12, 10–15, 10–15 RP 2:30 Pre-fatigues hamstrings before the heavy SLD hip hinge. Pad positioned just above ankle. Full stretch at the top of the movement — the stretch is the stimulus, not just the contraction. Curl hard, squeeze hard at the bottom. 3-sec eccentric. 1 RIR. Last set RP. 3↓ Sub: Lying Leg Curl (Machine)
4 Leg Extension (Machine) Skip 4 10–15, 12–15, 12–15, 12–15 RP 2:30 Quads isolation finisher — all compound work is done. Seat back positioned so pad aligns just above ankle. Squeeze quad at full lockout, hold 1 sec each rep. 1 RIR on all but the last set. Last set RP — extend beyond normal failure. Sub: Terminal Knee Extension (cable) or Sissy Squat
5 Straight Leg Deadlift (Smith) 8 @ 50% → 4 @ 70% → 2 @ 85% 3 5–9, 10–15, 10–15 4:00 Minimal knee bend — keep the same slight bend throughout, don't let knees buckle or extend. Push hips straight back. Spine neutral throughout — do NOT round the lower back. Bar stays close to legs all the way down. Deep hamstring stretch at the bottom is the goal; stop when you lose lumbar neutrality. 2 RIR. Sub: Romanian Deadlift (Smith) — slightly more knee bend; Lower Back Extension (Machine) if Smith unavailable
6 Hack Squat (Machine) 8 @ 50% → 3 @ 75% 3 5–9, 10–15, 10–15 4:00 Full depth — below parallel. Knees track toes, drive them outward. Drive through heels and midfoot, not toes. Higher foot placement = more hamstring involvement; default to mid-platform for balanced quad/ham. 2 RIR. Sub: Pendulum Squat (Machine) — same vertical torso, full-depth quad loading
7 Adductor Machine 1×10 @ 50% 3 5–9, 10–15, 12–15 RP 2:30 Full ROM. 3-sec eccentric — feel the inner thigh loaded stretch on the way out. Inner knee and hip adductor stability; often neglected and a weak link in knee tracking. 1 RIR. Last set RP. 3↓ Sub: Cable Hip Adduction or Sumo Squat (DB)
8 Standing Calf Raise (Machine) 1×10 @ 50% 4 12–15, 15–20, 15–20, 15–20 RP 2:00 Full stretch at the bottom — hold 1 sec in the deep stretch position. Rise to full tiptoe, squeeze hard at peak. Calves are slow-twitch dominant — higher rep ranges and feeling the stretch are key. 1 RIR. Last set RP. Sub: Calf Press (Leg Press Machine) or Seated Calf Raise
9 Seated Calf Raise (Machine) Skip 2 15–20, 15–20 RP 2:00 Seated version targets the soleus (deeper calf muscle) more than standing. Same full-stretch, full-rise principle. The bent knee reduces gastrocnemius involvement. Complements the standing raise for complete calf development. 1 RIR. Last set RP. Sub: Calf Raise on Leg Press — foot on lower edge, both legs seated
10 Crunch (Machine) Skip 3 12–15, 12–15, 12–15 2:00 Exhale forcefully at peak crunch — don't pull with the neck. Slow eccentric on the way back. Machine provides consistent resistance through full ROM, better than floor crunches for loading the abs. 1 RIR. Sub: Cable Crunch or Decline Crunch
11 Decline Bench Knee Raise 🆕 Skip 2 12–15, 15–20 RP 1:30 Lie on decline bench, grip pad behind head. Pull knees toward chest — posteriorly tilt the pelvis at the top for full ab contraction. Slow eccentric — don't let legs drop. Lower abs emphasis complements the upper ab focus of the machine crunch. 1 RIR. Last set to failure. Sub: Hanging Knee Raise or Captain's Chair Knee Raise
— 🚶 Treadmill (Incline Walk) — — 10 min — 10–15% incline, 3.0–3.5 mph. Low-impact NEAT boost. Legs already fully warm. Optional but recommended. —
Upper 2
Pull Emphasis — T-Bar Row, Back, Chest, Shoulders, Tri-Set Finisher, Traps
12Exercises
~80Min
Day 3in Rotation
Opens with T-Bar Row while completely fresh — heavy CNS load needs to go first before any fatigue accumulates. Three distinct back vectors in one session: mid-back thickness (T-Bar Row), vertical pull (Lat Pulldown), horizontal isolation (SA Cable Row + Hammer Strength Supinated). Closes with a tri-set finisher (Tricep Extension → Lateral Raise → Rear Delt Cable Fly) that hits all three shoulder heads and long-head triceps simultaneously.
📈 Progressive Overload — Hit the top of every rep range this session? Add 2.5–5 lbs next Upper 2. Even one extra rep counts as a win.
# Exercise Warm-up Protocol Sets Reps Rest Technique Cues Substitute
1 T-Bar Row 8 @ 40% → 4 @ 65% → 2 @ 80% → 1 @ 90% — do NOT skip any ramp 2 5–9, 10–15 4:30 Straddle the bar, neutral grip on the V-handle. Hinge forward ~45°. Pull chest to the bar, drive elbows back and wide for upper-back thickness. Full arm extension at the bottom — don't cut the stretch. Heaviest back movement of the week; do it first while completely fresh. 2 RIR. Sub: Barbell Bent-Over Row (pronated) or MegaMass Chest Supported Row
2 Kelso Shrug (T-Bar) 🆕 Skip 3 5–10, 10–15, 10–15 RP 2:30 Stay on the T-Bar machine immediately after T-Bar Row — traps are pre-loaded and equipment in hand. Chest still on pad. Arms nearly straight throughout (slight elbow bend only — the moment elbows bend it becomes a row). Shrug shoulders straight toward ceiling. Hold 1–2 sec at peak, full scapular elevation. Slow controlled eccentric. 1 RIR. Last set RP. Prone 45° vector = unique upper trap stimulus vs standing shrugs. Sub: Cable Kelso Shrug (face-down on incline bench) or DB Shrug (standing)
2 Lat Pulldown (Cable) 1×8 @ 50% 3 8–12, 10–15, 10–15 2:30 Lean back ~10°. Pull bar to chin, drive elbows down toward hips — vertical pulling complements the horizontal T-Bar Row. ⚠️ Labrum: stop before full arm extension overhead. Neutral or pronated grip. 1 RIR. Sub: Assisted Pull-up or SA Lat Pulldown
4 Hammer Strength Pull Down — Supinated 1×8 @ 50% 2 5–9, 10–15 3:00 Single-arm. Lower seat to maximize overhead lat stretch at the top of every rep — reach up into the stretch. Pull elbow down and slightly back toward hip. Supinated grip at bottom = stronger lat contraction. Primary lat-in-stretch movement. 1 RIR. Sub: SA Cable Pulldown (supinated) — same single-arm technique
5 Seated Single Arm Cable Row 🆕 Skip 2 10–15, 10–15 RP 2:30 Seated cable row, single arm. Drive elbow back past torso — squeeze mid-back at peak. Full arm extension at the front for max lat stretch. Unilateral work corrects left-right imbalances. Back warm from T-Bar + Lat Pulldown + Hammer Strength. 1 RIR. Last set RP. Sub: Single Arm Dumbbell Row or Cable Pullover
6 Chest Fly (Machine) 1×8 @ 50% 3 10–12, 12–15, 12–15 RP 2:15 Arms slightly bent throughout. ⚠️ Labrum: stop 10–15° before full bottom stretch. 3-sec eccentric. Stretch-biased chest isolation immediately after the press compound — flushes blood and deepens pec stretch. 1 RIR. Last set RP. 3↓ Sub: Pec Deck or Low-to-High Cable Fly
7 MegaMass Chest Press (Machine) 8 @ 50% → 4 @ 70% → 2 @ 85% 3 5–9, 10–15, 10–15 RP 3:00 MegaMass neutral-grip chest press. ⚠️ Labrum: no forced stretch at end range. Adjust seat so handles align with mid-chest. Drive forward and slightly in. 3-sec eccentric. 2 RIR. Last set RP. 3↓ Sub: Chest Press (Machine) or Incline Bench Press (Dumbbell)
8 High-to-Low Cable Fly 1×8 @ light 2 12–15, 12–15 RP 2:00 Cables at head height. Slight elbow bend. Pull down and across toward opposite hip — clavicular head under full loaded stretch at top. ⚠️ Labrum: elbow stays in front of torso line. 3-sec eccentric. 1 RIR. Last set RP. 3↓ Sub: Chest Fly (Machine) if cable station occupied
9 Tricep Extension Seated 45° ⬡ TRI-SET A 1×8 @ 50% 4 8–12, 8–12, 8–12, 8–12 RP 1:00 Multi-grip, elbows close to head. Full overhead stretch at bottom = long head emphasis. Extend fully at top. Triceps are pre-warmed from all pressing. 1 RIR. Tri-set: go immediately to Lateral Raise → Rear Delt Cable Fly, then rest 1:00 before returning here. Sub: Overhead Rope Cable Extension (standing) — same cable column, rope overhead
10 Lateral Raise (Cable) ⬡ TRI-SET B 🆕 Skip 4 5–10, 10–15, 10–15, 10–15 RP 1:00 Cable at floor, arm in scapular plane (~30° forward). Lead with elbow, stop at shoulder height — no shrugging. Constant cable tension throughout the arc. Lateral delts are fresh mid-set. 1 RIR. Last set RP. Sub: Dumbbell Lateral Raise — same scapular-plane cue
11 Rear Delt Cable Fly (low pulley) ⬡ TRI-SET C Skip 3 10–15, 10–15, 10–15 RP 1:00 Cables set low, cross-body grip. Slight forward hinge. Pull in wide arc with elbow leading — not a row. Squeeze rear delt at peak, hold briefly. 1 RIR. Last set RP. Sub: Rear Delt Reverse Fly (Machine) — bent-arm variant, same elbow-led cue
11 Shrug (Smith Machine) Skip 3 10–15, 10–15, 12–15 RP 2:30 Hold DBs at sides. Shrug straight up — no shoulder roll. Hold 1–2 sec at peak. Free dumbbell path introduces slight natural arc and stabiliser demand vs Smith. Traps pre-loaded from all pulling + Kelso Shrug. 1 RIR. Last set RP. Sub: Shrug (Smith Machine) or Shrug (Barbell)
— 🚶 Treadmill (Zone 2) — — 20 min — 5–8% incline, 3.0–3.5 mph. Zone 2 HR — conversational pace. Post-upper cool-down. Extends fat oxidation window after training. Optional but recommended. —
Lower 2 + Biceps
Biceps First — RDL Hip Hinge, Leg Press, Quads, Hamstrings, Calves, Abs
11Exercises
~80Min
Day 4in Rotation
Biceps first while fresh — same reasoning as Lower 1. Romanian Deadlift (Smith) is the hip hinge here; Straight Leg Deadlift on Lower 1 — complementary loading angles for full hamstring coverage. Leg Press is the primary quad compound, hitting it fresh (not pre-fatigued from Hack Squat) improves load quality. Leg Extension finisher after all heavy work is complete.
📈 Progressive Overload — Hit the top of every rep range this session? Add 2.5–5 lbs next Lower 2. Even one extra rep counts as a win.
# Exercise Warm-up Protocol Sets Reps Rest Technique Cues Substitute
1 Bayesian Curl (Cable) 1×10 @ 50% 3 8–12, 8–12, 8–12 RP 2:30 Cable set low behind you, step forward so elbow trails back behind the torso — maximum long-head stretch throughout every rep. Supinate at top. 3-sec eccentric — the loaded stretch is the primary growth stimulus. 1 RIR. Last set RP. 3↓ Sub: Incline Dumbbell Curl — arms hanging behind torso on incline bench, same long-head emphasis
2 Preacher Curl (Machine) Skip 3 10–15, 10–15, 10–15 RP 2:30 Full extension at bottom — the stretch IS the stimulus, not the top squeeze. Squeeze hard at top. 3-sec eccentric on the way down. Machine pad braces against all cheating. 1 RIR. Last set RP. Complements the cable curl's mid-range with a stretch-biased peak contraction tool. 3↓ Sub: EZ-Bar Preacher Curl or Concentration Curl (Dumbbell)
3 Seated Leg Curl (Machine) 8 @ 50% → 3 @ 75% 3 10–15, 10–15, 10–15 RP 2:30 Hip flexion position = maximum hamstring length at start. Pad just above ankle. Full stretch — don't shortchange the bottom. Curl hard, squeeze hard at the bottom. 3-sec eccentric. 1 RIR. Last set RP. 3↓ Sub: Lying Leg Curl (Machine)
4 Leg Extension (Machine) Skip 4 10–15, 12–15, 12–15, 12–15 RP 2:30 All heavy compound work done. Quad isolation finisher. Seat adjusted so pad aligns just above ankle. Squeeze at full lockout — hold 1 sec. 1 RIR on all but last set. Last set RP — extend beyond normal failure here. Sub: Terminal Knee Extension (cable)
5 Romanian Deadlift (Smith) 8 @ 50% → 4 @ 70% → 2 @ 85% 3 5–9, 10–15, 10–15 4:00 Push hips back, not down — this is a hinge, not a squat. Bar stays close to legs on the way down. Slight knee bend maintained throughout — don't let them buckle or extend. Deep hamstring stretch at bottom. Spine stays neutral — stop when you lose lumbar position. Hip hinge angle complements SLD (Lower 1). 2 RIR. Sub: DB Romanian Deadlift or Lower Back Extension (Machine) when Smith unavailable
6 Leg Press (Machine) 8 @ 50% → 3 @ 75% 3 5–9, 10–15, 10–15 4:00 Feet hip-width, mid-platform. Don't lock knees fully at the top. Full depth on every rep — don't cut the stretch short. Higher foot placement = more hamstring; mid-platform is balanced. 2 RIR. Do NOT use this as a rest from leg curls — come fully recovered. Sub: Hack Squat (Machine) or Safety Bar Squat
7 Standing Calf Raise (Machine) 1×10 @ 50% 3 12–15, 15–20, 15–20 RP 2:00 Full stretch at the bottom — pause 1 sec in the deep stretch position. Rise to full tiptoe and squeeze. Gastrocnemius primary — knee stays extended. Calves are slow-twitch dominant, they respond to the stretch more than to heavier weight. 1 RIR. Last set RP. Sub: Calf Press (Leg Press Machine) — plates already loaded, efficient transition
8 Seated Calf Raise (Machine) 🆕 1×10 @ 50% 3 12–20, 12–20, 12–20 RP 2:00 Seated position isolates soleus (deeper calf). Knee at 90°, weight on thighs. Full stretch at bottom — pause 1 sec. Rise to full tiptoe. 3-sec eccentric. 1 RIR. Last set RP. Complements Standing Calf Raise — together hit gastrocnemius + soleus for complete lower-leg development. Sub: Calf Press (Seated Machine) or Leg Press Calf Raise (toes on platform edge)
9 Adductor Machine 1×10 @ 50% 3 5–9, 10–15, 12–15 RP 2:30 Full ROM. 3-sec eccentric — loaded inner thigh stretch is the stimulus. Hip adductor strength directly supports inner quad stability and knee tracking under load. 1 RIR. Last set RP. 3↓ Sub: Cable Hip Adduction or Sumo Squat (DB)
10 Crunch (Machine) Skip 3 12–15, 12–15, 12–15 2:00 Exhale forcefully at peak crunch. Don't pull neck. Slow eccentric. Machine provides consistent resistance through full ROM. 1 RIR. Sub: Cable Crunch or Hanging Leg Raise
11 Decline Bench Knee Raise 🆕 Skip 2 12–15, 15–20 RP 1:30 Lie on decline bench, grip pad behind head. Pull knees toward chest — posteriorly tilt the pelvis at the top for full ab contraction. Slow eccentric — don't let legs drop. Lower abs emphasis complements the upper ab focus of the machine crunch. 1 RIR. Last set to failure. Sub: Hanging Knee Raise or Captain's Chair Knee Raise
— 🚶 Treadmill (Incline Walk) — — 10 min — 10–15% incline, 3.0–3.5 mph. Low-impact NEAT boost. Legs already fully warm. Optional but recommended. —
Arms Day 5
Biceps + Triceps + Shoulder Isolation — Straight Sets, 2:00 Rest
7Exercises
~60Min
OptionalDay 5
Straight sets with 2:00 rest between every set — work through all sets of one exercise, then move to the next. Cable machine option: every primary exercise has a cable-only substitute — you can complete the entire bicep and tricep portion without leaving the cable station. Arms Day 5 adds 8 bicep + 8 tricep sets, bringing weekly totals to 17 and 20 sets respectively.
📈 Progressive Overload — Hit the top of every rep range this session? Add 2.5–5 lbs next Arms Day 5. Even one extra rep counts as a win.
# Exercise Warm-up Protocol Sets Reps Rest Technique Cues Substitute
1 Tricep Pushdown Seated 45° 1×8 @ 50% 3 10–15 2:00 Multi-grip attachment. Seat at 45°. Elbows pinned at sides, full extension every rep. Constant cable tension through all 3 heads. 1 RIR. Sub: Rope Pushdown (standing) — same cable, rope attachment, flare at bottom
2 Single Arm Curl (Cable) 1×10 @ 50% 3 10–15 2:00 Full supination at top. Elbow pinned, 3-sec eccentric. 1 RIR. 3↓ Sub: EZ-Bar Cable Curl — same low pulley, both arms
3 Tricep Extension Seated 45° Skip 3 10–15 2:00 Multi-grip, elbows close to head. Full overhead stretch at bottom = long head emphasis. 1 RIR. Last set RP. Sub: Overhead Rope Cable Extension — same cable column, rope overhead
4 Bayesian Curl (Cable) Skip 3 10–15 2:00 Cable set low behind you, step forward. Elbow trails back — maximum long-head stretch throughout. Supinate at top, full contraction. 3-sec eccentric. 1 RIR. 3↓ Sub: Incline Dumbbell Curl — arms hanging behind torso on incline bench, same long-head stretch
5 Cross Cable Tricep Extension Skip 2 12–15 2:00 Arms cross at bottom. Elbows locked at sides. Full extension every rep, squeeze at lockout. Detail finisher — feel the medial/lateral head. 1 RIR. Sub: SA Cable Pushdown — same cable station, one arm at a time
6 Preacher Curl (Machine) Skip 2 10–15 2:00 Full extension at bottom — stretch IS the stimulus. Squeeze hard at top. 3-sec eccentric on the way down. 1 RIR. Last set RP. Peak contraction finisher — pad eliminates all cheating. 3↓ Sub: Concentration Curl (DB) — elbow braced on inner thigh, no momentum
7 Rear Delt Reverse Fly (Machine) Skip 2 15–20 2:00 Lean slightly forward. Bent-arm pull — lead with elbows. Reduces external rotation risk. Squeeze at full extension. 1 RIR. Last set RP. Sub: Rear Delt Cable Fly (low pulley, bent over) — cross-body cable pull, elbow-led