Progressive hypertrophy split with controlled volume and repeatable gym staples.
4
Weekly days
55m
Duration
20
Exercises
Monday
Warm up with 2 lighter ramp sets on the first compound lift, then add load when all top sets hit the rep range.
Set shoulder blades back
4
sets
8-12
reps
75-90 sec
rest
Use a 30 degree incline
4
sets
8-12
reps
75-90 sec
rest
Pull elbows to ribs
4
sets
8-12
reps
75-90 sec
rest
Hinge with flat back
4
sets
8-12
reps
75-90 sec
rest
Brace before descent
4
sets
8-12
reps
75-90 sec
rest
Tuesday
Warm up with 2 lighter ramp sets on the first compound lift, then add load when all top sets hit the rep range.
Brace before descent
4
sets
8-12
reps
75-90 sec
rest
Ribs down
4
sets
8-12
reps
75-90 sec
rest
Lead with elbows
4
sets
8-12
reps
75-90 sec
rest
Pull elbows to ribs
4
sets
8-12
reps
75-90 sec
rest
Hinge with flat back
4
sets
8-12
reps
75-90 sec
rest
Wednesday
Warm up with 2 lighter ramp sets on the first compound lift, then add load when all top sets hit the rep range.
Pin elbows to sides
4
sets
8-12
reps
75-90 sec
rest
Brace before descent
4
sets
8-12
reps
75-90 sec
rest
Ribs down
4
sets
8-12
reps
75-90 sec
rest
Lead with elbows
4
sets
8-12
reps
75-90 sec
rest
Keep elbows back
4
sets
8-12
reps
75-90 sec
rest
Thursday
Warm up with 2 lighter ramp sets on the first compound lift, then add load when all top sets hit the rep range.
Set shoulder blades back
4
sets
8-12
reps
75-90 sec
rest
Use a 30 degree incline
4
sets
8-12
reps
75-90 sec
rest
Ribs down
4
sets
8-12
reps
75-90 sec
rest
Lead with elbows
4
sets
8-12
reps
75-90 sec
rest
Keep elbows back
4
sets
8-12
reps
75-90 sec
rest