Weekly Workout Routines
A transparent look inside the programming. See exactly what movements, volume layouts, and splits are mapped to each experience level.
LEVEL 01
Beginner Foundations
3-Day Split focusing on chest, back, legs, and shoulders with compound and isolation movements.
Day 1: Chest + Triceps
- Incline Dumbbell / Barbell Press3 × 10–12
- Flat Barbell Bench Press3 × 10–12
- Pec Deck Fly3 × 10–12
- Cable Crossover (High to Low)3 × 10–12
- Skull Crusher3 × 8–12
- Overhead Tricep Extension3 × 8–12
- Cable Pushdown3 × 10–12
- Bench Dips2 × 15–20
Day 2: Back + Biceps + Forearms
- Pull Up3 × 8–10
- Lat Pulldown3 × 10–12
- Seated Row3 × 10–12
- Bent Over Row / Chest-Support T-Bar Row3 × 8–12
- Barbell Curl3 × 8–12
- Hammer Curl3 × 10–12
- Barbell Wrist Curl3 × Failure
Day 3: Legs + Calves + Shoulders + Traps
- Leg Extension / Curl3 × 12–15
- Squat3 × 10–12
- Calf Raise3 × 12–15
- Dumbbell / Barbell Press3 × 10–12
- Dumbbell Side Raise3 × 10–12
- Face Pull3 × 12–15
- Barbell / Dumbbell Shrugs3 × 10–12
⚡ Do warmup and stretching for approximately 5 minutes before each workout for better performance and to prevent injury.