How the week works
Experienced trainees who recover well from six weekly sessions. This guide explains the structure and progression approach; exercise selection and loading should still be adjusted to the individual.
Day 1
Push
Chest · shoulders · triceps
Day 2
Pull
Back · rear delts · biceps
Day 3
Legs
Quads · hamstrings · glutes · calves
Days 4–6
Repeat rotation
Use slightly different exercises or rep ranges
Day 7
Rest
Full recovery
How to progress
Add repetitions within the target range before increasing load. Keep one or two repetitions in reserve on most sets.