Welcome to Your 12-Week Program
Follow these steps in order for best results.
Step 1: Start Here
Learn how this program works and set up for success.
Step 2: Start Phase 1
Check out your week 1 workouts.
Resources & Tracking
Nutrition & mindset guides, 60+ video demos, pdf downloads, and a workout tracking sheet.
Progress isn’t about perfection. It’s about showing up consistently. Stick with this system and you’ll see the results.
If you notice any errors with the videos, exercises, or buttons in this program, please let us know.
Contact support here:
© 2025 XG Fitness. All rights reserved.
Step 1: Quickstart Guide
Set yourself up for success before starting your split.
How This Program Works
12 weeks. 3 phases.
Foundation
→ learn the movements, prepare your body for the program
Overload
→ building strength and size through progressive overload
Intensity
→ advanced methods to lose fat & define the muscle you've built
Choose the split that fits your lifestyle (3–6 days/week).Each workout links directly to video demos + form cues.
How to Read Set/Rep Notation
Example: 3×12 = 3 sets of 12 reps. Do 12 reps, rest, repeat for 3 total sets.
Your Quickstart Checklist
✔ Follow workouts in order
✔ Use the Fueling + Mindset guides
✔ Track your progress weekly
This program was built from my own training journey.Every workout you’ll do here is tested, optimized, and designed to give you results.
© 2025 XG Fitness. All rights reserved.
Resources & Tracking
Use these tools alongside your training to maximize results and stay consistent.
Video Library
60+ form demos and cues for every exercise in your program.
Nutrition Guide
High-level nutrition guidance to fuel muscle growth and recovery.
Mindset Guide
Practical tools for staying consistent, handling gym anxiety, and pushing through dips.
PROGRAM PDF
Download printable PDF of this split
EXERCISE ALTERNATIVES PDF
Quick swaps if you’re missing equipment or need a substitute exercise
Workout Tracking
Log your weights and reps weekly to stay accountable and see your progress add up.
To use the tracker: open the sheet → File → Make a copy → save to your own Google Drive.
The right tools don’t just guide your training, they keep you accountable. Use them and the results will follow.
© 2025 XG Fitness. All rights reserved.
Video Library
Quick demos and form cues for every exercise in your program.
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
CHEST
Barbell Flat Bench Press
Dumbbell Incline Bench Press
Dumbbell Flat Bench Press
High-to-Low Cable Fly
Incline Barbell Bench Press
Low-to-High Cable Fly
Machine Flat Chest Press
Machine Incline Chest Press
Pec Deck Fly
SHOULDERS
Behind-the-Back Cable Lateral Raise
Bent-Over Rear Delt Fly (Dumbbells)
Cable Front Raise
Cable Lateral Raise (Side)
Dumbbell Lateral Raise
Dumbbell Shoulder Press (Seated)
Face Pulls (Rope, Cable)
Seated Dumbbell Lateral Raise
Single-Arm Reverse Pec Deck Fly
Machine Shoulder Press (Seated)
BACK
Assisted Pull-Up (Wide Grip)
Bent-Over Barbell Row
Chest-Supported Dumbbell Row On Bench
Close Cable Row
Machine Chest-Supported Row
Neutral-Grip Pull-Up (Bodyweight)
Neutral-Grip Lat Pulldown
Single-Arm Chest-Supported Row (Machine)
T-Bar Row
Underhand Cable Row
Wide-Grip Lat Pulldown
Wide-Grip Pull-Up (Bodyweight)
Wide Grip Cable Row
BICEPS
Bayesian Curl (Cable)
EZ-Bar Cable Curl
EZ-Bar Curl (Standing)
Incline Dumbbell Curl
Preacher Curl
Rope Hammer Curl
Spider Curl
Concentration Curl
TRICEPS
Assisted Dip (Machine)
Dumbbell Overhead Extension (Seated)
Overhead Cable Extension (EZ-Bar)
EZ-Bar Pushdown (Cable)
Skull Crushers (EZ-Bar)
Machine Dip
Rope Pushdown (Triceps)
LEGS
Barbell Squat
Heel-Elevated Barbell Squat
Leg Extension (Machine)
Leg Press (Feet Close Width)
Leg Press (Feet Shoulder-Width – Quad Focus)
Romanian Deadlift
Seated Hamstring Curl (Machine)
Seated Leg Press (Feet Shoulder-Width – Quad Focus)
Smith Machine Reverse Lunge
Smith Machine Squat
Standing Calf Raise
Walking Lunge
ABS
Captain’s Chair Leg Raise
Captain’s Chair Leg Raise (Weighted)
Decline Russian Twist
Decline Sit-Up
Kneeling Cable Crunch
Good form is what will separate your results from everyone else. Never compromise it for heavy ego lifts.
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 5x/week (Push / Pull / Legs / Shoulders & Arms / Chest & Back) 90–120 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
5 days. This is where structure turns into lifestyle. More volume, more refinement, more results. If you can show up here, you’ll start to see the physique you’ve been chasing take shape.
© 2025 XG Fitness. All rights reserved.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120
Warm up: 2 light sets of your 1st exercise
Need exercise alternatives?
Week 1
Click on each exercise to see the video demo below it
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Dumbbell Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Seated Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Overhead Cable Tricep Extension3×12
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Cable Curl3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×15
Romanian Deadlift (Barbell)3×12
Leg Press3×15
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Captain’s Chair Leg Raise3×15
Rest 90–120 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise2×12
A2: Behind-the-Back Cable Lateral Raise2×12
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×12
Cable Bayesian Curl2×12
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×10
Rest 90–120 sec between sets.
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
DAY 1 — PUSH DAY
Incline Dumbbell Press3×12
High-to-Low Cable Chest Fly3×14
Machine Shoulder Press3×12
Seated Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×14
Rope Tricep Pushdown3×14
Overhead Cable Tricep Extension3×14
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×12
T-Bar Row (Close Grip)2×12
Wide-Grip Lat Pulldown3×14
EZ Bar Cable Curl3×14
Incline Dumbbell Curl3×14
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×16
Romanian Deadlift (Barbell)3×14
Leg Press3×16
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×24
Captain’s Chair Leg Raise3×16
Rest 90–120 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×12
A1: Cable Front Raise2×14
A2: Behind-the-Back Cable Lateral Raise2×14
Bent-Over Rear Delt Fly (Dumbbells)3×14
A1: Rope Pushdown3×14
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×14
Cable Bayesian Curl2×14
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×12
Incline Machine Press3×12
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×12
Neutral-Grip Lat Pulldown3×12
Rest 90–120 sec between sets.
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Warm up: 2 light sets of your 1st exercise
Special Intensity Methods:Drop Set: Do the assigned reps, then immediately lower the weight and rep out with good form.Pyramid Set: Each set gets heavier as reps go down (e.g. 15 → 12 → 10 → 8)Need Exercise Alternatives?
Week 3
Choose a weight that allows you to reach failure
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Barbell Press3×8
High-to-Low Cable Chest Fly3×10
Machine Shoulder Press3×8
Standing Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10
Rope Tricep Pushdown3×10
Skull Crushers (EZ Bar or Dumbbells)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
EZ Bar Curl (Barbell)3×10
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×10
Leg Press (Feet Low & Close)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×8
A1: Cable Front Raise3×10/side
A2: Behind-the-Back Cable Lateral Raise3×12/side
Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: Rope Pushdown3×10
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×10
Cable Bayesian Curl3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Machine Press3×8
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×8
Neutral-Grip Lat Pulldown3×10
Cable Crunch (Kneeling)3×10
Rest 90–180 sec between sets.
Week 4
You should be increasing reps this week, push yourself
DAY 1 — PUSH DAY
Incline Barbell Press3×9
High-to-Low Cable Chest Fly3×11
Machine Shoulder Press3×9
Standing Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11
Rope Tricep Pushdown3×11
Skull Crushers (EZ Bar or Dumbbells)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
EZ Bar Curl (Barbell)3×11
Incline Dumbbell Curl3×13
Preacher Curl (Machine or EZ Bar)3×11
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×11
Leg Press (Feet Low & Close)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×9
A1: Cable Front Raise3×11/side
A2: Behind-the-Back Cable Lateral Raise3×13/side
Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: Rope Pushdown3×11
A2: EZ-Bar Cable Curl3×13
Cable Overhead Extension3×11
Cable Bayesian Curl3×11
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Machine Press3×9
Low-to-High Cable Fly3×13
Wide-Grip Seated Cable Row3×11
Machine Chest-Supported Row (Neutral Grip)3×9
Neutral-Grip Lat Pulldown3×11
Cable Crunch (Kneeling)3×11
Rest 90–180 sec between sets.
Week 5
Increase your reps again, this is how you grow
DAY 1 — PUSH DAY
Incline Barbell Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Standing Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Skull Crushers (EZ Bar or Dumbbells)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Curl (Barbell)3×12
Incline Dumbbell Curl3×14
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×12
Leg Press3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise3×12/side
A2: Behind-the-Back Cable Lateral Raise3×14/side
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×12
Cable Bayesian Curl3×12
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×12
Cable Crunch (Kneeling)3×12
Rest 90–180 sec between sets.
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
DAY 1 — PUSH DAY
Incline Barbell Press3×8
High-to-Low Cable Chest Fly3×10
Machine Shoulder Press3×8
Standing Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10
Rope Tricep Pushdown3×10
Skull Crushers (EZ Bar or Dumbbells)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
EZ Bar Curl (Barbell)3×10
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×10
Leg Press (Feet Low & Close)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×8
A1: Cable Front Raise3×10/side
A2: Behind-the-Back Cable Lateral Raise3×12/side
Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: Rope Pushdown3×10
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×10
Cable Bayesian Curl3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Machine Press3×8
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×8
Neutral-Grip Lat Pulldown3×10
Cable Crunch (Kneeling)3×10
Rest 90–180 sec between sets.
Week 7
Increase your reps this week, the limit only exists in your mind
DAY 1 — PUSH DAY
Incline Barbell Press3×9
High-to-Low Cable Chest Fly3×11
Machine Shoulder Press3×9
Standing Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11
Rope Tricep Pushdown3×11
Skull Crushers (EZ Bar or Dumbbells)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
EZ Bar Curl (Barbell)3×11
Incline Dumbbell Curl3×13
Preacher Curl (Machine or EZ Bar)3×11
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×11
Leg Press (Feet Low & Close)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×21
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×9
A1: Cable Front Raise3×11/side
A2: Behind-the-Back Cable Lateral Raise3×13/side
Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: Rope Pushdown3×11
A2: EZ-Bar Cable Curl3×13
Cable Overhead Extension3×11
Cable Bayesian Curl3×11
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Machine Press3×9
Low-to-High Cable Fly3×13
Wide-Grip Seated Cable Row3×11
Machine Chest-Supported Row (Neutral Grip)3×9
Neutral-Grip Lat Pulldown3×11
Cable Crunch (Kneeling)3×11
Rest 90–180 sec between sets.
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
DAY 1 — PUSH DAY
Incline Barbell Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Standing Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Skull Crushers (EZ Bar or Dumbbells)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Curl (Barbell)3×12
Incline Dumbbell Curl3×14
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×12
Leg Press (Feet Low & Close)3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×22
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise3×12/side
A2: Behind-the-Back Cable Lateral Raise3×14/side
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×12
Cable Bayesian Curl3×12
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×12
Cable Crunch (Kneeling)3×12
Rest 90–180 sec between sets.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Warm up: 2 light sets of your 1st exercise
Special Intensity Methods:Drop Set: Do the assigned reps, then immediately lower the weight and rep out with good form.Double Drop: Same as a drop set, but lower the weight twice in one set.Pyramid Set: Each set gets heavier as reps go down (e.g. 15 → 12 → 10 → 8)Myo-Reps: Do as many reps as you can, rest a few seconds, then continue. Repeat mini-rests until you hit the assigned total reps.Need Exercise Alternatives?
Special Intensity Methods:
Drop Set: Do your assigned reps first. Then, immediately lower the weight and push for extra reps until you can’t do more with good form.
Double Drop: Same as a drop set, but lower the weight twice in the same set for two extra rounds of reps.
Pyramid Set: Each new set gets heavier with fewer reps (e.g. 15 reps → 12 reps → 10 reps → 8 reps).
Myo-Reps: Do as many reps as you can, rest a few seconds, then continue. Repeat mini-rests until you hit the assigned total reps.
Need Exercise Alternatives?
View Exercise Alternatives Table here
Week 9
This phase isn't going to be easy, but it is going to worth it.
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Machine Press (Single-Arm → Double-Arm in one set)3×5+5
High-to-Low Cable Fly (Drop Set each set)3×10
Machine Shoulder Press3×10
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×12/arm
Rope Pushdown (Drop Set last 2 sets)3×12
Overhead Cable Extension3×12
DS (each set) = after each set reduce weight slightly and do 6 more reps. “5+5” = 5 each arm, then 5 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×6+6
Wide-Grip Lat Pulldown3×12
Chest-Supported Row (Machine)3×12
EZ-Bar Cable Curl (Drop Set on last set only)3×10
Incline Dumbbell Curl (Myo-Rep)1×40 total
Preacher Curl (EZ Bar or Machine)3×12
Row: perform 6 wide-overhand, then switch to 6 underhand. Curl DS (last set only) = after your last set reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→10 + 2×10
Seated Leg Press (Stance Variation Set)3×10+5
Leg Extension (Myo-Rep)1×40 total
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Pyramid = add weight as reps drop (20→15→12→10). Double DS on the final squat set = reduce weight twice and do 10 reps each time. Leg Press: 10 reps shoulder-width + 5 reps close stance per set. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×12
A1: Front Cable Raise (Drop Set)2×10
A2: Behind-the-Back Cable Lateral Raise2×10
Face Pulls (Rope, Cable)3×12
A1: Rope Pushdown (Drop Set last set)3×12
A2: EZ-Bar Cable Curl (Drop Set last set)3×12
A1: Rope Hammer Curl3×12
A2: Cable Overhead Extension3×12
Cable Bayesian Curl (Drop Set last set)2×12
A1 Raise DS = after each main set of A1 reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once on the final set and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly (Drop Set last set)3×12
Close-Grip Seated Cable Row (Drop Set last set)3×12
Neutral-Grip Lat Pulldown3×10
Machine Chest-Supported Single-Arm Row3×10/arm
Cable Crunch (Kneeling)3×12
Fly & Row DS (last set) = after the last set reduce weight slightly and do 6 more reps. Rest 60–120 sec. Do 15 min cardio after workout.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
DAY 1 — PUSH DAY
Incline Machine Press (Single-Arm → Double-Arm in one set)3×6+6
High-to-Low Cable Fly (Drop Set each set)3×11
Machine Shoulder Press3×11
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×13/arm
Rope Pushdown (Drop Set last 2 sets)3×13
Overhead Cable Extension3×13
DS (each set) = after each set reduce weight slightly and do 6 more reps. “6+6” = 6 each arm, then 6 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×7+7
Wide-Grip Lat Pulldown3×13
Chest-Supported Row (Machine)3×13
EZ-Bar Cable Curl (Drop Set on last set only)3×11
Incline Dumbbell Curl (Myo-Rep)1×43 total
Preacher Curl (EZ Bar or Machine)3×13
Row: perform 7 wide-overhand, then 7 underhand. Curl DS (last set only) = after your last set reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→11 + 2×10
Seated Leg Press (Stance Variation Set)3×11+6
Leg Extension (Myo-Rep)1×43 total
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
A1: Decline Sit-Up3×13
A2: Decline Russian Twist3×13
Pyramid = add weight as reps drop (20→15→12→11). Double DS on the final squat set = reduce weight twice and do 10 reps each time. Leg Press: 11 reps shoulder-width + 6 reps close stance per set. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×13
A1: Front Cable Raise (Drop Set)2×11
A2: Behind-the-Back Cable Lateral Raise2×11
Face Pulls (Rope, Cable)3×13
A1: Rope Pushdown (Drop Set last set)3×13
A2: EZ-Bar Cable Curl (Drop Set last set)3×13
A1: Rope Hammer Curl3×13
A2: Cable Overhead Extension3×13
Cable Bayesian Curl (Drop Set last set)2×13
A1 Raise DS = after each A1 set reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×11
Incline Machine Press3×11
Low-to-High Cable Fly (Drop Set last set)3×13
Close-Grip Seated Cable Row (Drop Set last set)3×13
Neutral-Grip Lat Pulldown3×11
Machine Chest-Supported Single-Arm Row3×11/arm
Cable Crunch (Kneeling)3×13
Fly & Row DS (last set) = after the last set reduce weight slightly and do 6 more reps. Keep pulls smooth with a hard squeeze, then control the return. Rest 60–120 sec. Do 15 min cardio after workout.
Week 11
Lean into the pain and it will make you stronger
DAY 1 — PUSH DAY
Incline Machine Press (Single-Arm → Double-Arm in one set)3×7+7
High-to-Low Cable Fly (Drop Set each set)3×12
Machine Shoulder Press3×12
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×14/arm
Rope Pushdown (Drop Set last 2 sets)3×14
Overhead Cable Extension3×14
DS (each set) = after each set reduce weight slightly and do 6 more reps. “7+7” = 7 each arm, then 7 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6–8 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×8+8
Wide-Grip Lat Pulldown3×14
Chest-Supported Row (Machine)3×14
EZ-Bar Cable Curl (Drop Set on last set only)3×12
Incline Dumbbell Curl (Myo-Rep)1×46 total
Preacher Curl (EZ Bar or Machine)3×14
Row = 8 wide-overhand + 8 underhand per set. Curl DS (last set only) = after your last set reduce weight slightly and do 6–8 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→12 + 2×10
Seated Leg Press (Stance Variation Set)3×12+7
Leg Extension (Myo-Rep)1×46 total
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Squat pyramid = 20→15→12→12, then reduce twice for 10 reps each. Leg Press = 12 reps shoulder-width + 7 close stance. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Superset = perform A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×14
A1: Front Cable Raise (Drop Set)2×12
A2: Behind-the-Back Cable Lateral Raise2×12
Face Pulls (Rope, Cable)3×14
A1: Rope Pushdown (Drop Set last set)3×14
A2: EZ-Bar Cable Curl (Drop Set last set)3×14
A1: Rope Hammer Curl3×14
A2: Cable Overhead Extension3×14
Cable Bayesian Curl (Drop Set last set)2×14
Raise DS = after each A1 set reduce weight and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×12
Incline Machine Press3×12
Low-to-High Cable Fly (Drop Set last set)3×14
Close-Grip Seated Cable Row (Drop Set last set)3×14
Neutral-Grip Lat Pulldown3×12
Machine Chest-Supported Single-Arm Row3×12/arm
Cable Crunch (Kneeling)3×14
Fly & Row DS (last set) = reduce weight once and do 6 more reps. Keep pulls smooth with a squeeze, then control the return. Rest 60–120 sec. Do 15 min cardio after workout.
Week 12
You made it this far, don't slow down now
DAY 1 — PUSH DAY
Incline Machine Press (Single-Arm → Double-Arm in one set)3×8+8
High-to-Low Cable Fly (Drop Set each set)3×15
Machine Shoulder Press3×13
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×15/arm
Rope Pushdown (Drop Set last 2 sets)3×15
Overhead Cable Extension3×15
DS (each set) = after each main set, reduce weight slightly and do 6 more reps. “8+8” = 8 each arm, then 8 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×9+9
Wide-Grip Lat Pulldown3×15
Chest-Supported Row (Machine)3×15
EZ-Bar Cable Curl (Drop Set on last set only)3×13
Incline Dumbbell Curl (Myo-Rep)1×50 total
Preacher Curl (EZ Bar or Machine)3×15
Row = 9 wide-overhand + 9 underhand per set. Curl DS (last set only) = after your last set, reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→13 + 2×10
Seated Leg Press (Stance Variation Set)3×13+8
Leg Extension (Myo-Rep)1×50 total
Seated Hamstring Curl (Machine)3×15
Standing Calf Raise3×30
A1: Decline Sit-Up3×15
A2: Decline Russian Twist3×15
Squat pyramid = 20→15→12→13, then reduce twice for 10 reps each. Leg Press = 13 reps shoulder-width + 8 close stance. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Superset = perform A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×15
A1: Front Cable Raise (Drop Set)2×13
A2: Behind-the-Back Cable Lateral Raise2×13
Face Pulls (Rope, Cable)3×15
A1: Rope Pushdown (Drop Set last set)3×15
A2: EZ-Bar Cable Curl (Drop Set last set)3×15
A1: Rope Hammer Curl3×15
A2: Cable Overhead Extension3×15
Cable Bayesian Curl (Drop Set last set)2×15
Raise DS = after each A1 set, reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×13
Incline Machine Press3×13
Low-to-High Cable Fly (Drop Set last set)3×15
Close-Grip Seated Cable Row (Drop Set last set)3×15
Neutral-Grip Lat Pulldown3×13
Machine Chest-Supported Single-Arm Row3×13/arm
Cable Crunch (Kneeling)3×15
Fly & Row DS (last set) = after the last set, reduce weight slightly and do 6 more reps. Keep pulls smooth with a strong squeeze, then control the return. Rest 60–120 sec. Do 15 min cardio after workout.
MY LETTER TO YOU 🔒 (unlocks when you finish this split)
If you’ve made it to the end of the 5-day split, take a moment to sit with what you’ve accomplished. Five days a week of showing up, pushing through fatigue, and balancing training with the rest of your life takes a level of discipline most people never commit to. By finishing this, you proved you can not only start, you can finish something demanding.
This split was built to test you, to push you toward the edge of what most people can realistically maintain while still progressing. Training is not just about numbers, it is about confidence, identity, and building a body you feel at home in. I hope this program helped you move toward that same sense of pride and ownership.
Every rep, every set, every time you showed up added to the foundation you began in Phase 1. You have shown yourself that you can stay disciplined, keep showing up when life pulls at you, and follow through on something bigger than yourself. The lessons are simple but powerful: consistency beats perfection, more is not always better, and the only way you fail is if you quit.
From here you have two good options. If you feel ready for more, move into the 6-day split and let your body adapt to the added frequency. If you want to reinforce progress, restart the 5-day split from Phase 1 with slightly heavier weights and sharper execution. Both paths move you forward.
— Xavier
NEXT STEPS
Take a Deload Week. One easy week with light cardio, stretching, or mobility to recharge before the next block.
Restart the 5-Day Split or Check out the 6-Day Split. Restarting builds mastery and cleaner form, moving forward adds volume and frequency. Choose based on readiness.
Keep tracking. Log weights and reps and aim for small weekly improvements.
Refresh form. Revisit the video library before you begin the next block.
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