NOTE: I generally do NOT believe training more than 5x per week is best practice but I figured what the hell…I get this question often enough and people are going to do it anyway so they may as well have a decent plan to run if they do
Schedule
Monday: PULL A
Tuesday: PUSH A
Wednesday: LOWER A
Thursday: PULL B
Friday: PUSH B
Saturday: LOWER B
Sunday: OFF
PULL A
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 1 RIR
Exercise 2: Chest Supported Machine Rows (Pronated Grip) — 2x5-10 @ 1 RIR
Exercise 3: Single Arm Cable Lat Pull-Down — 2x5-10 @ 1 RIR
Exercise 4: Rear Delt Fly Machine — 2x5-10 @ 1 RIR
Exercise 5: Seated Dumbbell Supinated Curls w/ Upper Arm Support — 2x5-10 @ 1 RIR
Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 1 RIR
PUSH A
Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 1 RIR
Exercise 2: Incline Pecs Machine Press — 2x5-10 @ 1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 1 RIR
Exercise 4: Seated Machine OHP — 3x5-10 @ 1 RIR
Exercise 5: Seated Cable Tricep Push-Downs — 2x5-10 @ 1 RIR
Exercise 6: Overhead Tricep Extensions — 2x5-10 @ 1 RIR
LOWER A
Exercise 1: Leg Extensions — 2x5-10 @ 1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 1 RIR
Exercise 4: 45 Degree Extensions — 2x5-10 @ 1 RIR
Exercise 5: ADduction Machine — 2x5-10 @ 1 RIR
Exercise 6: Calf Press — 2x5-10 @ 1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 1 RIR
PULL B
Exercise 1: Chest Supported Machine Rows (Pronated Grip) — 2x5-10 @ 1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 1 RIR
Exercise 3: Chest Supported Machine Rows (Neutral Grip) — 2x5-10 @ 1 RIR
Exercise 4: Rear Delt Fly Machine — 2x5-10 @ 1 RIR
Exercise 5: Single Arm Preacher Cable Curls— 2x5-10 @ 1 RIR
Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 1 RIR
PUSH B
Exercise 1: Incline Machine Press — 2x5-10 @ 1 RIR
Exercise 2: Seated/Flat Machine Press — 2x5-10 @ 1 RIR
Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 1 RIR
Exercise 4: Cable Lateral Raises — 3x5-10+ @ 1 RIR
Exercise 5: Overhead Tricep Extensions — 2x5-10 @ 1 RIR
Exercise 6: Seated Cable Tricep Push-Downs — 2x5-10 @ 1 RIR
LOWER B
Exercise 1: Seated Leg Curls — 2x5-10 @ 1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 1 RIR
Exercise 3: SLDLs — 2x5-10 @ 1 RIR
Exercise 4: 45 Degree Leg Press — 2x5-10 @ 1 RIR
Exercise 5: Calf Press — 2x5-10 @ 1 RIR
Exercise 6: Smith Glute Bridges — 2x5-10 @ 1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 1 RIR
IMO, it is absolutely in your best interest to keep per session volume extremely reasonable and leave something in the tank (~1 RIR) on basically every set to have a chance at managing overlapping fatigue from session to session
View Tweet
