Welcome to the Arnold Split 6-Day Hypertrophy Program! This comprehensive training plan is designed to maximize muscle growth and strength by focusing on hypertrophy-oriented exercises throughout the week. By targeting different muscle groups with an emphasis on both push and pull movements, you'll effectively stimulate muscle fibers for optimal development. This program is suitable for intermediate to advanced lifters who have experience with weight training and are looking to take their physique to the next level. It's perfect for those who want to incorporate a structured and challenging workout routine into their regimen while improving their overall fitness and aesthetic goals. Whether you're training for aesthetics, sports performance, or general fitness, the Arnold Split provides a well-rounded approach to achieving your goals. Get ready to push your limits, and let's embark on this journey to a stronger, more muscular you!
Day 1: Chest & Back
This day targets your chest and back muscles with a focus on hypertrophy. Aim for controlled movements with a strong mind-muscle connection.
1. Chest Press Machine
- Sets: 4
- Reps: 8-12
- Tips: Focus on pushing through your palms, keeping your shoulders down. Control the movement on both the push and the return.
- Substitute: Dumbbell bench press.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 10-12
- Tips: Squeeze your chest at the peak of the movement. Avoid letting your arms go too far back to protect your shoulder joints.
- Substitute: Cable crossovers.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 8-12
- Tips: Use a full range of motion and control the weight on the way down. Don’t jerk the bar, and focus on engaging your lats.
- Substitute: Pull-ups (assisted if needed).
4. Seated Row Machine
- Sets: 4
- Reps: 10-12
- Tips: Keep your back straight and pull with your elbows. Focus on contracting your back muscles with each pull.
- Substitute: Dumbbell rows.
5. Machine Chest Dips
- Sets: 3
- Reps: 10-15
- Tips: Lean slightly forward to engage the chest. Keep elbows close to your body.
- Substitute: Cable chest press.
6. Machine Pullovers
- Sets: 3
- Reps: 10-12
- Tips: Focus on stretching the lats during the lowering phase and squeezing them during the pull.
- Substitute: Dumbbell pullovers.
Day 2: Shoulders & Arms
Focus on isolating your shoulder and arm muscles to maximize hypertrophy.
1. Shoulder Press Machine
- Sets: 4
- Reps: 8-12
- Tips: Keep your core tight, and don’t let your lower back arch. Push straight up without locking out the elbows.
- Substitute: Dumbbell shoulder press.
2. Machine Lateral Raise
- Sets: 4
- Reps: 10-12
- Tips: Focus on leading with your elbows, not your hands, to engage the lateral deltoid.
- Substitute: Dumbbell lateral raises.
3. Machine Reverse Fly
- Sets: 4
- Reps: 10-12
- Tips: Keep your arms slightly bent and squeeze your shoulder blades together at the peak of the movement.
- Substitute: Bent-over dumbbell reverse flys.
4. Machine Preacher Curl
- Sets: 4
- Reps: 10-12
- Tips: Keep constant tension on the biceps by controlling both the curl and the release.
- Substitute: Barbell preacher curl.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 10-12
- Tips: Keep your elbows close to your sides. Only move your forearms during the exercise.
- Substitute: Cable tricep pushdowns.
6. Cable Lateral Raises (for additional shoulder isolation)
- Sets: 3
- Reps: 10-15
- Tips: Focus on a slow tempo and avoid using momentum.
- Substitute: Dumbbell lateral raises.
Day 3: Legs & Abs
Leg day will focus on your quads, hamstrings, and glutes, with additional abdominal exercises.
1. Leg Press Machine
- Sets: 4
- Reps: 10-12
- Tips: Don’t lock out your knees at the top. Keep your feet shoulder-width apart for balanced engagement.
- Substitute: Squats (if you prefer free weights).
2. Machine Hamstring Curl
- Sets: 4
- Reps: 10-12
- Tips: Control the lowering phase to maximize hamstring engagement. Avoid hyperextending your knees at the top.
- Substitute: Dumbbell Romanian deadlifts.
3. Leg Extension Machine
- Sets: 4
- Reps: 10-12
- Tips: Focus on squeezing your quads at the top of the movement. Avoid jerky movements.
- Substitute: Bulgarian split squats.
4. Standing Calf Raise Machine
- Sets: 4
- Reps: 12-15
- Tips: Keep the motion controlled and squeeze your calves at the top of the movement.
- Substitute: Seated calf raises.
5. Cable Crunches
- Sets: 4
- Reps: 15-20
- Tips: Focus on engaging your core throughout the movement. Avoid pulling with your arms.
- Substitute: Machine crunch.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Tips: Keep your lower back pressed against the backrest and control your legs on the way down.
- Substitute: Hanging leg raises.
Day 4: Chest & Back
A repeat of Day 1, but aim to push slightly heavier weights or add 1-2 more reps to each set to ensure progressive overload.
1. Chest Press Machine
- Sets: 4
- Reps: 8-12
- Tips: Same as Day 1.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 1.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 8-12
- Tips: Same as Day 1.
4. Seated Row Machine
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 1.
5. Machine Chest Dips
- Sets: 3
- Reps: 10-15
- Tips: Same as Day 1.
6. Machine Pullovers
- Sets: 3
- Reps: 10-12
- Tips: Same as Day 1.
Day 5: Shoulders & Arms
Repeat of Day 2 with a focus on improving your strength and form. Aim to increase weight or add reps if possible.
1. Shoulder Press Machine
- Sets: 4
- Reps: 8-12
- Tips: Same as Day 2.
2. Machine Lateral Raise
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 2.
3. Machine Reverse Fly
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 2.
4. Machine Preacher Curl
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 2.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 2.
6. Cable Lateral Raises
- Sets: 3
- Reps: 10-15
- Tips: Same as Day 2.
Day 6: Legs & Abs
Repeat of Day 3, with an increased focus on muscle engagement. Aim to challenge yourself with either heavier weights or slower rep tempos for greater tension.
1. Leg Press Machine
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 3.
2. Machine Hamstring Curl
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 3.
3. Leg Extension Machine
- Sets: 4
- Reps: 10-12
- Tips: Same as Day 3.
4. Standing Calf Raise Machine
- Sets: 4
- Reps: 12-15
- Tips: Same as Day 3.
5. Cable Crunches
- Sets: 4
- Reps: 15-20
- Tips: Same as Day 3.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Tips: Same as Day 3.
Day 7: Rest or Active Recovery
On this day, you can rest or engage in active recovery such as light walking, stretching, or yoga. The goal is to keep your body moving but without any heavy strain. Active recovery helps increase blood flow, reduces soreness, and promotes flexibility.
Additional Tips for Week 1:
- Progressive Overload: Each week, aim to either increase the weight slightly or increase the number of reps (within the recommended range) to continue challenging your muscles.
- Rest Between Sets: Rest for 60-90 seconds between sets to allow for adequate recovery while maintaining a hypertrophic stimulus.
- Nutrition: Ensure you are eating a diet high in protein and enough calories to support muscle growth. Aim for 1.6-2.2 grams of protein per kg of body weight daily.
- Form & Technique: Prioritize proper form over heavyweights. If you feel any pain or discomfort in joints or tendons, reduce the weight and focus on controlled movements.
- Substitutes: If a machine is unavailable, opt for free-weight alternatives as listed, which will still provide an effective workout.
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Day 1: Chest & Back
1. Chest Press Machine
- Sets: 4
- Reps: 10-12 (increase the weight slightly compared to Week 1)
- Progression Tip: Focus on controlling the weight on the eccentric (lowering) phase for a 3-second count.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 12-15 (higher rep range to promote endurance and pump)
- Progression Tip: Add a 2-second pause at the peak contraction when your hands are together.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 10-12 (increase weight slightly)
- Progression Tip: Use a wider grip than in Week 1 to challenge your lats differently.
4. Seated Row Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a slower tempo, with a 2-second squeeze when pulling toward your body.
5. Machine Chest Dips
- Sets: 4
- Reps: 10-12
- Progression Tip: If possible, decrease assistance on the machine or add weight if using a free dip bar.
6. Machine Pullovers
- Sets: 4
- Reps: 12-15
- Progression Tip: Focus on a full range of motion, stretching your lats at the bottom and contracting hard at the top.
Day 2: Shoulders & Arms
1. Shoulder Press Machine
- Sets: 4
- Reps: 10-12 (slightly heavier weight)
- Progression Tip: Add a slight pause at the bottom before pressing up to eliminate momentum.
2. Machine Lateral Raise
- Sets: 4
- Reps: 12-15 (increase rep range to focus on endurance and hypertrophy)
- Progression Tip: Add a 1-2 second pause at the top of each rep for maximum shoulder engagement.
3. Machine Reverse Fly
- Sets: 4
- Reps: 12-15
- Progression Tip: Try to use a slightly wider grip on the handles to target different fibers of the rear delts.
4. Machine Preacher Curl
- Sets: 4
- Reps: 10-12 (increase weight slightly)
- Progression Tip: Focus on a slow eccentric phase, lowering the weight for a count of 3 seconds.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 10-12
- Progression Tip: Try a drop set on the last set (reduce the weight by 30% after failure and continue to pump out more reps).
6. Cable Lateral Raises (isolation work)
- Sets: 3
- Reps: 12-15
- Progression Tip: Increase the reps for more time under tension. Focus on keeping your form strict.
Day 3: Legs & Abs
1. Leg Press Machine
- Sets: 4
- Reps: 10-12 (increase the weight compared to Week 1)
- Progression Tip: Add a pause at the bottom before pressing up to increase time under tension.
2. Machine Hamstring Curl
- Sets: 4
- Reps: 12-15
- Progression Tip: Focus on a slow return to starting position, feeling the stretch in your hamstrings.
3. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Add a 1-2 second hold at the top of the movement to increase quad engagement.
4. Standing Calf Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Add an extra set to increase volume for the calves.
5. Cable Crunches
- Sets: 4
- Reps: 15-20 (increase the weight or focus on a slower tempo)
- Progression Tip: Squeeze your abs harder at the bottom of each rep.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Try to perform the movement without swinging your legs, focusing on controlled movements.
Day 4: Chest & Back (Progressive Overload Focus)
1. Chest Press Machine
- Sets: 4
- Reps: 10-12 (increase weight slightly)
- Progression Tip: Continue to focus on form, but push heavier than Week 1.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 12-15
- Progression Tip: Add a longer pause at the top of the movement for better muscle activation.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 10-12
- Progression Tip: Challenge yourself to go slightly heavier than in Week 1, but still maintain good form.
4. Seated Row Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Focus on squeezing your back muscles for 2 seconds during each pull.
5. Machine Chest Dips
- Sets: 4
- Reps: 10-12
- Progression Tip: Reduce assistance further or add weight if possible.
6. Machine Pullovers
- Sets: 4
- Reps: 12-15
- Progression Tip: Increase the stretch at the bottom of the movement for a greater range of motion.
Day 5: Shoulders & Arms (Heavier Loads)
1. Shoulder Press Machine
- Sets: 4
- Reps: 10-12 (increase weight slightly)
- Progression Tip: Push the heavier weight but maintain control and good form.
2. Machine Lateral Raise
- Sets: 4
- Reps: 12-15
- Progression Tip: Add an extra set if you're feeling strong to increase volume.
3. Machine Reverse Fly
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a slower tempo and focus on really squeezing your rear delts.
4. Machine Preacher Curl
- Sets: 4
- Reps: 10-12 (increase weight)
- Progression Tip: Try adding a half-rep at the bottom of each full rep to increase tension on the biceps.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 10-12
- Progression Tip: Add an extra drop set or a rest-pause set at the end to fully exhaust the triceps.
6. Cable Lateral Raises
- Sets: 3
- Reps: 12-15
- Progression Tip: Focus on constant tension throughout the set, avoiding any swinging of the arms.
Day 6: Legs & Abs (Focus on Time Under Tension)
1. Leg Press Machine
- Sets: 4
- Reps: 10-12 (increase weight slightly)
- Progression Tip: Add a 2-second pause at the bottom before pushing up to increase the challenge.
2. Machine Hamstring Curl
- Sets: 4
- Reps: 12-15
- Progression Tip: Try a slightly slower eccentric (lowering) phase for increased hamstring tension.
3. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Focus on a strong contraction at the top of each rep.
4. Standing Calf Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Add an extra set to increase volume and focus on a slower tempo.
5. Cable Crunches
- Sets: 4
- Reps: 15-20
- Progression Tip: Increase the weight slightly or add another set for progression.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Keep your movements slow and controlled, avoiding any swinging.
Day 7: Rest or Active Recovery
Focus on light stretching, foam rolling, or a walk. You can also try yoga or mobility work to keep your muscles loose.
Additional Tips for Week 2:
- Increase the Load Gradually: Make sure you increase the weight or volume slightly each week to challenge your muscles.
- Recovery: Sleep and nutrition are just as important. Ensure you're consuming enough calories, especially protein, to support recovery.
- Track Your Progress: Keep a journal of your weights, reps, and how you feel after each session to adjust accordingly.
Day 1: Chest & Back
1. Chest Press Machine
- Sets: 4
- Reps: 8-10 (increase the weight compared to Week 2)
- Progression Tip: Maintain a 3-second eccentric (lowering) phase to increase time under tension. Focus on feeling the stretch in your pecs before pressing the weight up.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a heavier weight than in Week 2 but maintain form. Squeeze your pecs hard at the top of the movement, adding a 2-3 second pause before releasing.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: Use a medium-wide grip and ensure you retract your scapula (shoulder blades) before pulling the bar down. Pause for 1-2 seconds at the bottom of each rep to fully engage the lats.
4. Seated Row Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Slow the tempo. Focus on a strong squeeze in your mid-back when you pull, and control the weight back to the starting position, especially during the eccentric phase.
5. Machine Chest Dips
- Sets: 4
- Reps: 8-10 (add more resistance if possible)
- Progression Tip: If you're comfortable, try unassisted dips or add weight if you're using a dip belt. Focus on lowering your body slowly and exploding up.
6. Machine Pullovers
- Sets: 4
- Reps: 12-15
- Progression Tip: Stretch your lats fully at the bottom and keep tension throughout the movement. Add more weight while maintaining a full range of motion.
Day 2: Shoulders & Arms
1. Shoulder Press Machine
- Sets: 4
- Reps: 8-10 (increase the weight compared to Week 2)
- Progression Tip: As you increase weight, focus on a smooth and controlled movement without any jerking. Keep your back flat against the seat to avoid arching.
2. Machine Lateral Raise
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a heavier weight than in Week 2 but focus on maintaining form. Add a 2-second pause at the top of each rep to maximize the contraction in your shoulders.
3. Machine Reverse Fly
- Sets: 4
- Reps: 12-15
- Progression Tip: Increase the weight slightly and slow down the tempo. Hold the contraction for 1-2 seconds when your arms are fully extended to engage the rear delts.
4. Machine Preacher Curl
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: To increase intensity, use a controlled eccentric phase where you lower the weight slowly for 3-4 seconds. If you reach failure, consider doing partial reps for additional tension on the biceps.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 8-10 (add more weight compared to Week 2)
- Progression Tip: Keep your elbows pinned at your sides and avoid flaring them out. Consider adding a drop set after the final set for extra volume and intensity.
6. Cable Lateral Raises (isolation work)
- Sets: 3
- Reps: 12-15
- Progression Tip: Increase weight but stay strict with your form. Focus on controlled lifts and avoid swinging your arms or using momentum.
Day 3: Legs & Abs
1. Leg Press Machine
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: Add more resistance but maintain full control of the movement. Focus on a slow descent (3 seconds) and a powerful push upward. Avoid locking your knees at the top to keep tension on the muscles.
2. Machine Hamstring Curl
- Sets: 4
- Reps: 12-15
- Progression Tip: Slightly increase the weight and focus on squeezing your hamstrings at the top of the movement. Try a 2-second hold at the peak contraction to really isolate the hamstrings.
3. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a slightly heavier weight but keep the reps smooth and controlled. Add a pause at the top of each rep for maximum quad engagement.
4. Standing Calf Raise Machine
- Sets: 5 (increase to 5 sets)
- Reps: 15-20
- Progression Tip: Increase the volume by adding an additional set. Focus on getting a full stretch at the bottom and a hard contraction at the top.
5. Cable Crunches
- Sets: 4
- Reps: 15-20 (increase weight or reps)
- Progression Tip: If you're comfortable with the weight, increase the reps slightly. Focus on maintaining tension in your core throughout the movement.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Increase the intensity by slowing down the tempo, especially on the way down, and avoid any swinging.
Day 4: Chest & Back (Increasing Intensity)
1. Chest Press Machine
- Sets: 4
- Reps: 8-10 (heavier weight)
- Progression Tip: Focus on driving the weight up powerfully but controlling the descent with a slow, deliberate motion. Increase the weight but maintain strict form.
2. Pec Deck Machine (Chest Fly)
- Sets: 4
- Reps: 12-15
- Progression Tip: Keep your form strict and pause for a longer squeeze at the top. Use a slightly heavier weight but ensure you're feeling the stretch and contraction in your chest.
3. Lat Pulldown Machine
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: Focus on bringing the bar to your chest and holding the contraction at the bottom of each rep for 1-2 seconds. Make sure you control the weight on the way back up.
4. Seated Row Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Increase the weight and use a slower tempo. Squeeze your shoulder blades together at the end of each rep to fully engage the muscles of your upper back.
5. Machine Chest Dips
- Sets: 4
- Reps: 8-10 (heavier resistance)
- Progression Tip: Focus on using a full range of motion and lowering your body slowly. Try to perform the dips without assistance or add weight if possible.
6. Machine Pullovers
- Sets: 4
- Reps: 12-15
- Progression Tip: Use a heavier weight than Week 2, but maintain form and control. Stretch fully at the bottom of each rep and contract hard at the top.
Day 5: Shoulders & Arms (Push the Limits)
1. Shoulder Press Machine
- Sets: 4
- Reps: 8-10 (increase weight compared to Week 2)
- Progression Tip: As you increase weight, focus on not arching your back. Use controlled reps, especially on the eccentric phase, and ensure a full range of motion.
2. Machine Lateral Raise
- Sets: 4
- Reps: 12-15
- Progression Tip: Go slightly heavier than Week 2, and hold the contraction for 2 seconds at the top of each rep. Slow down the eccentric phase to increase time under tension.
3. Machine Reverse Fly
- Sets: 4
- Reps: 12-15
- Progression Tip: Use more weight but focus on controlling the reps. Hold the contraction for 2 seconds at full extension, emphasizing rear delt activation.
4. Machine Preacher Curl
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: To intensify, perform a slow eccentric phase and use controlled form. Consider a drop set on the last set for added volume and to push through fatigue.
5. Machine Tricep Pushdown
- Sets: 4
- Reps: 8-10 (add more weight)
- Progression Tip: Focus on locking out your arms at the bottom to engage the triceps fully. Consider adding a rest-pause set or drop set at the end for more intensity.
6. Cable Lateral Raises
- Sets: 3
- Reps: 12-15
- Progression Tip: Add a little more weight but keep form strict. If you find yourself swinging or using momentum, reduce the weight and focus on controlled reps.
Day 6: Legs & Abs (Challenge the Lower Body)
1. Leg Press Machine
- Sets: 4
- Reps: 8-10 (increase weight)
- Progression Tip: Increase the resistance slightly while maintaining a controlled descent. Avoid locking out your knees at the top to keep tension on the muscles.
2. Machine Hamstring Curl
- Sets: 4
- Reps: 12-15
- Progression Tip: Increase the weight and focus on slow, controlled reps. Squeeze your hamstrings at the top for 1-2 seconds for added activation.
3. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Progression Tip: Add more weight but keep form tight. Hold the contraction at the top of each rep for a few seconds to fully engage the quads.
4. Standing Calf Raise Machine
- Sets: 5
- Reps: 15-20
- Progression Tip: Increase the weight and make sure you get a full stretch at the bottom and a hard contraction at the top.
5. Cable Crunches
- Sets: 4
- Reps: 15-20 (increase weight)
- Progression Tip: Focus on maintaining tension throughout the movement. Increase the weight slightly if you can, but keep the reps smooth and controlled.
6. Leg Raise Machine
- Sets: 4
- Reps: 15-20
- Progression Tip: Slow down the tempo, especially on the eccentric (lowering) phase, and avoid using momentum to lift your legs.
Day 7: Rest or Active Recovery
Focus on active recovery methods like stretching, yoga, foam rolling, or a light walk. Consider deep tissue work or massage to promote recovery.
Additional Tips for Week 3:
- Increase Training Intensity: Gradually increase weight or volume to push your limits and stimulate further muscle growth.
- Watch Your Form: As the weight increases, it’s essential to maintain strict form to prevent injury and maximize muscle activation.
- Advanced Techniques: If you’re feeling strong, consider incorporating drop sets, rest-pause sets, or slow eccentric movements to increase intensity.
- Mind-Muscle Connection: Focus on feeling the target muscle during each exercise. This helps ensure that you’re engaging the right muscles, especially as the weight increases.
Day 1: Push Day (Chest, Shoulders, Triceps)
1. Incline Smith Machine Press
- Sets: 4
- Reps: 6-8
- Progression Tip: Increase the weight by 5-10% compared to Week 3. Focus on keeping the elbows slightly tucked to protect the shoulders and aim for full range of motion with a controlled negative phase (eccentric) of 3 seconds.
2. Flat Bench Dumbbell Press
- Sets: 4
- Reps: 8-10
- Progression Tip: Use slightly heavier dumbbells this week. Consider incorporating a slow 4-second eccentric phase to emphasize time under tension (TUT), followed by an explosive press on the concentric phase.
3. Seated Machine Shoulder Press
- Sets: 4
- Reps: 8-10
- Progression Tip: Increase the weight slightly from the previous week. Perform the last set as a drop set by lowering the weight 20-30% after reaching failure, then continue until failure again with the lighter weight.
4. Machine Chest Flyes (Pec Deck)
- Sets: 4
- Reps: 10-12
- Progression Tip: Slightly increase the weight but keep form strict. Focus on squeezing the chest at the peak contraction for 1-2 seconds and slowly releasing the stretch. Consider doing the last set as a rest-pause set: rest for 10-15 seconds after failure and then push for 3-5 more reps.
5. Dumbbell Lateral Raises
- Sets: 4
- Reps: 10-12
- Progression Tip: Add more weight but prioritize strict form. Perform the last set as a double drop set: after reaching failure, drop the weight by 20%, continue to failure, then drop again by another 20% and perform until failure.
6. Cable Tricep Pushdown (V-bar)
- Sets: 4
- Reps: 8-10
- Progression Tip: Focus on progressively overloading by adding weight each week. Keep elbows tight to your body and use a slow eccentric phase to maximize muscle tension. Finish the last set with a rest-pause technique.
7. Overhead Rope Tricep Extension
- Sets: 3
- Reps: 10-12
- Progression Tip: Use more weight than last week. Perform the last set as a drop set, reducing the weight by 20-30% after failure and continuing for 5-8 more reps.
Day 2: Pull Day (Back, Biceps, Rear Delts)
1. Weighted Pull-Ups (or Lat Pulldown Machine)
- Sets: 4
- Reps: 6-8 (increase weight)
- Progression Tip: Aim to add 5-10% more weight compared to Week 3. Focus on pulling through your elbows rather than your hands to engage your lats more effectively. If using lat pulldowns, use a slow eccentric phase (3-4 seconds).
2. Bent-Over Barbell Row
- Sets: 4
- Reps: 6-8
- Progression Tip: Add more weight but ensure you maintain a stable hip hinge position throughout. Keep your core tight and row the barbell with controlled movements. On the last set, perform a rest-pause technique (rest for 15 seconds, then perform more reps until failure).
3. Seated Cable Row (Wide Grip)
- Sets: 4
- Reps: 8-10
- Progression Tip: Slightly increase the weight. Focus on squeezing your shoulder blades together at the peak contraction for 1-2 seconds. On the last set, perform a drop set: after failure, reduce the weight by 20% and continue for 6-8 more reps.
4. Machine Lat Pulldown (Neutral Grip)
- Sets: 4
- Reps: 10-12
- Progression Tip: Use heavier weight but maintain control, especially on the lowering phase. Consider using a 3-second negative to increase TUT. On the last set, perform a rest-pause: after failure, rest for 10-15 seconds and push out 3-4 more reps.
5. Machine Preacher Curl
- Sets: 4
- Reps: 8-10
- Progression Tip: Increase the weight. Incorporate a slow 3-second lowering phase to maximize bicep activation. Add a rest-pause set on the final set to push through fatigue.
6. Cable Face Pulls
- Sets: 3
- Reps: 12-15
- Progression Tip: Slightly increase the weight but focus on controlled form. Squeeze your rear delts at the top of each rep for 1-2 seconds, ensuring proper engagement. Consider using a drop set on the last set.
Day 3: Rest or Active Recovery
Consider yoga, stretching, light mobility work, or a 30-45 minute walk. Use foam rolling or deep tissue massage to aid in recovery. Rest is crucial at this stage to ensure you’re able to hit your workouts with maximum intensity.
Day 4: Push Day (Chest, Shoulders, Triceps)
1. Decline Smith Machine Press
- Sets: 4
- Reps: 6-8
- Progression Tip: Increase the weight by 5-10%. Focus on controlled reps, especially on the eccentric phase. Use a 3-second negative to increase TUT.
2. Incline Dumbbell Press
- Sets: 4
- Reps: 8-10
- Progression Tip: Add slightly heavier dumbbells this week. Use slow, controlled movements with a pause at the bottom of each rep for increased muscle engagement.
3. Seated Arnold Press
- Sets: 4
- Reps: 8-10
- Progression Tip: Use more weight but keep the movement smooth and controlled. On the last set, incorporate a rest-pause or drop set to push through plateaus.
4. Cable Chest Flyes
- Sets: 4
- Reps: 10-12
- Progression Tip: Increase the weight and maintain a deep stretch at the bottom of each rep. On the last set, perform a double drop set: after failure, drop the weight twice and continue until you can no longer perform clean reps.
5. Lateral Raises (Machine or Dumbbell)
- Sets: 4
- Reps: 10-12
- Progression Tip: Slightly increase the weight. Focus on strict form, and use a drop set on the last set for maximum fatigue.
6. Skull Crushers (EZ-Bar)
- Sets: 4
- Reps: 8-10
- Progression Tip: Use a heavier bar than in Week 3, but maintain control. Consider adding a slow eccentric phase to increase time under tension. Finish the last set with a rest-pause or drop set.
7. Tricep Dips (Machine or Parallel Bars)
- Sets: 4
- Reps: 8-10
- Progression Tip: Add more weight if possible. Focus on a deep stretch at the bottom and a strong contraction at the top. Use a drop set on the last set to increase intensity.
Day 5: Pull Day (Back, Biceps, Rear Delts)
1. Deadlifts (Conventional or Trap Bar)
- Sets: 4
- Reps: 6-8
- Progression Tip: Increase the weight by 5-10%. Maintain a strong core and neutral spine throughout the movement. Perform the last set with a rest-pause technique for extra volume.
2. Single-Arm Dumbbell Row
- Sets: 4
- Reps: 8-10
- Progression Tip: Use a heavier dumbbell this week. Focus on pulling through your elbow and keeping your back flat. Incorporate a slow negative phase to increase TUT.
3. Chest-Supported Machine Row
- Sets: 4
- Reps: 8-10
- Progression Tip: Increase the weight and focus on squeezing your shoulder blades together at the top. Consider performing the last set as a drop set to push through fatigue.
4. Cable Rear Delt Flyes
- Sets: 4
- Reps: 10-12
- Progression Tip: Increase the weight but prioritize control and muscle activation. On the last set, use a rest-pause technique.
5. Hammer Curls (Dumbbells)
- Sets: 4
- Reps: 8-10
- Progression Tip: Increase the weight. Perform slow, controlled reps with a focus on the forearms and biceps. Perform the last set as a drop set for maximal muscle fatigue.
Day 6: Rest or Active Recovery
Similar to Day 3, you can opt for light mobility work, foam rolling, or a brisk walk to promote blood flow and recovery.
Day 7: Optional Active Recovery / Stretching / Mobility Work
- Foam Rolling: Focus on the quads, hamstrings, lats, and back for 10-15 minutes.
- Stretching: 30-second holds per muscle group, especially chest, shoulders, and legs.
- Yoga or Mobility: Spend 20-30 minutes focusing on flexibility and improving range of motion.
Additional Tips for Week 4
- Nutrition: Increase protein intake slightly to support muscle repair and growth. Aim for at least 1.6-2.2g of protein per kg of body weight.
- Rest: Ensure you are getting 7-8 hours of sleep per night to recover fully and perform optimally in the gym.
- Tracking Progress: Keep a training journal and record weights lifted, reps performed, and how you feel during each workout. This will help identify areas for improvement and monitor progress.
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