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Train With Intent

This is not a random split. This is a system engineered to maximize progress while minimizing wasted effort.

Training Goals & Design Philosophy

This program is built around a very specific set of goals. Every exercise, rep range, and rest period exists for a reason.

Random workouts feel productive. Structured training produces results.

Monday – Legs & Core •••

Focus

Structural leg strength, joint integrity, fat-loss support.

Workout

Warm-up: Stairmaster 5 min progressive + hip openers
Seated Leg Curl – 4×10–12 (slow eccentrics)
Leg Press – 4×12–15 (controlled)
Hack Squat – 4×8–12
Leg Extension – 4×12–15 (partials last set)
Crunch Machine – 3×12
Treadmill Incline Walk – 20–30 min
Tuesday – Upper Torso Maintenance •••

Focus

Preserve muscle while cutting. Shoulder and elbow health.

Workout

Smith Shrugs – 5×6–10
DB Shrug Holds – 3×30–40s
Seated Cable Row – 4×10–12
Lat Pulldown – 4×8–12
EZ-Bar Curl – 4×8–10
Rear Delt Fly – 3×15–20
Wednesday – Posterior Powerhouse •••

Focus

Glutes, hamstrings, traps. Strength without CNS burnout.
DB Shrug Holds – Overload sets
Smith Shrugs – Heavy + back-off
Hip Thrust – 3×8–12
Smith Squat – 4×8–15
Back Extension – 2×10–12
Thursday – Priority Hypertrophy & Grip •••

Focus

Arms, traps, forearms. Controlled brutality.
Chest-Supported DB Shrugs – 3×12–15
Incline DB Curl – 3×8–10
Cable Curl – 2–3×12–15
Incline DB Press – 3×8–10
Palms-Up Wrist Curl – 2–3 rounds
Friday – Active Recovery •••
Walking, mobility, light blood flow. Recovery is training.
Saturday – 2-Hour Pull Day •••

Focus

Trap dominance, arm thickness, grip strength.
Smith Shrugs – 4 working sets
Chest-Supported DB Shrugs
Incline DB Curl – Failure + drop
EZ-Bar Curl – 3×6–8
Farmer’s Carries – Heavy timed sets
Sunday – 2-Hour Push Day •••

Focus

Upper chest, shoulders, triceps with joint respect.
Incline Smith Press – RPE-based sets
Incline DB Press – Stretch focus
Lateral Raise – Short rest tension
Cable Triceps Extensions
Chest Press Machine – Optional pump