If you want to MAXIMIZE your progress by training 4 or 5x per week….

I’ve got 2 EXCELLENT Workout Plans for YOU:

Option 1 — 4x Per Week Upper/Lower/Upper/Lower

UPPER A
Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR
Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR
Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR
Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR
Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR

LOWER A
Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR
Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR
Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR
Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR
Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR
Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)

UPPER B
Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2-3x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR
Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR

LOWER B
Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR
Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR
Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR

Scheduling Options:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔
Day 1: UPPER A
Day 2: LOWER A
Day 3: OFF
Day 4: UPPER B
Day 5: LOWER B
Day 6: OFF
Day 7: OFF
REPEAT

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕
Day 1: UPPER A
Day 2: LOWER A
Day 3: OFF
Day 4: UPPER B
Day 5: OFF
Day 6: LOWER B
Day 7: OFF
REPEAT

Option 2 — 5x Per Week Upper/Lower/Push/Pull/Legs

Day 1: Upper
Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

Day 2: Lower A
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

Day 3: OFF or Zone 2 Cardio

Day 4: Pull
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR

(Continued in post below…)

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Day 5: Push
Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

Day 6: Lower B
Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 3: SLDLs — 2x5-10 @ 0-1 RIR
Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

Day 7: OFF or Zone 2 Cardio

Notes:

𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦

If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of:

-Not pressed for time
-Training less often (Every Other or 3x Per Week)
-Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number

If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of:

-Pressed for time
-Training more often (4x Per Week)
-Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬

If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets

Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position

𝗥𝗘𝗦𝗧

3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!!

1-2 minutes rest is fine between WARM UP sets