Program Overview
This program is designed for people who have more training availability each week and enjoy training with slightly higher frequency and overall volume.
Compared to the previous programs, this split allows more focus on individual movement patterns and muscle groups while still maintaining balanced overall development. The objective is still the same: improve body composition, build strength and muscle over time, improve fitness, and create a training structure that you can consistently sustain.
More training days does not automatically mean better results. This program is only effective if recovery, sleep, nutrition, hydration, and consistency are also managed properly. If recovery begins to decline or sessions start becoming inconsistent, reducing overall training frequency is usually more productive than trying to force additional volume.
The exercises remain relatively stable across the 8 weeks to allow progression, confidence, and movement quality to improve over time.
Most working sets throughout the program should fall around an RPE of 7-9.
The weight should feel challenging while still allowing controlled technique and full range of motion. Once technique starts significantly breaking down, the set is finished.
Each session should take approximately 60 minutes including rest periods and warm-up sets.
Weekly Structure
If recovery or schedule becomes difficult to manage, simply continue rotating the sessions across 5 training days per week instead of forcing all 6 sessions into the week.
Cardio
Perform 30 minutes of low-intensity steady-state cardio 2-5 times per week depending on your goal, activity levels, and recovery. Incline treadmill walking, cycling, or outdoor walking are all suitable options.
For most people, a heart rate range of approximately 120-140 bpm is a good target for Zone 2 cardio. The intensity should feel controlled and sustainable rather than maximal.
Warm-up
Before each session, spend approximately 5 minutes performing light cardio and complete 1 lighter warm-up set before most exercises. Larger compound movements such as leg press, hack squat, or dumbbell Romanian deadlifts may require 2 lighter warm-up sets depending on the weight being used.
- Keep chest lifted against the pad
- Lower the weight under control
- Press smoothly without bouncing
- Keep shoulders stable throughout
- Avoid shrugging forward
- Keep chest tall against the pad
- Press smoothly through the movement
- Control the lowering phase
- Keep wrists stacked over elbows
- Avoid lifting hips off the seat
- Keep core braced
- Press directly overhead
- Control the lowering phase
- Avoid arching the lower back
- Keep shoulders stable throughout
- Lift elbows out to the sides
- Keep shoulders relaxed
- Raise with control
- Lower slowly
- Avoid swinging the body
- Keep chest lifted
- Bring hands together smoothly
- Squeeze the chest at the finish
- Control the stretch position
- Avoid excessive shoulder movement
- Keep elbows tucked close to the body
- Push fully through the movement
- Separate the rope at the bottom
- Control the return phase
- Avoid using body momentum
- Keep elbows fixed
- Allow a full stretch at the bottom
- Extend fully at the top
- Control the lowering phase
- Avoid arching the lower back
- Keep chest supported or torso stable
- Pull elbows toward the hips
- Squeeze the upper back at the finish
- Lower the weight with control
- Avoid using momentum
- Keep chest tall
- Pull elbows down toward the ribs
- Pause briefly at the bottom
- Control the return phase
- Avoid leaning excessively backward
- Keep torso stable
- Pull elbow toward the hip
- Pause briefly at the finish
- Control the lowering phase
- Avoid twisting through the torso
- Keep arms slightly bent
- Pull through the shoulders and lats
- Keep torso stable
- Control the return phase
- Avoid bending the elbows excessively
- Keep chest against the pad
- Lead with the elbows
- Squeeze rear delts at the finish
- Lower with control
- Avoid shrugging the shoulders
- Keep upper arms fixed against the pad
- Lift with control
- Squeeze the biceps at the top
- Lower slowly
- Avoid lifting the elbows off the pad
- Keep wrists neutral
- Keep elbows close to the body
- Control the lowering phase
- Avoid swinging the weight
- Squeeze at the top of each rep
- Keep feet flat throughout the set
- Lower the weight with control
- Drive through the middle of the foot
- Avoid bouncing at the bottom
- Do not aggressively lock the knees
- Push hips back throughout the movement
- Keep chest tall
- Keep the dumbbells close to the legs
- Feel a stretch through the hamstrings
- Do not round the lower back
- Keep hips locked into the seat
- Pull through the heels
- Control the weight on the return
- Squeeze the hamstrings at the finish
- Avoid using momentum
- Keep lower back against the pad
- Lift with control
- Fully extend the knee at the top
- Squeeze the quads at the finish
- Lower the weight slowly
- Keep chest tall
- Control each repetition
- Push through the front foot
- Keep balance throughout the set
- Avoid rushing the movement
- Lower into a full stretch
- Drive through the balls of the feet
- Pause briefly at the top
- Control the lowering phase
- Avoid bouncing through the movement
- Keep hips stable
- Curl through the torso
- Exhale as you crunch
- Control the return phase
- Avoid pulling with the arms
The objective over the next 8 weeks is not to chase perfect workouts or constantly change the plan. The objective is to build consistency, improve execution, recover properly, and progressively improve performance over time.
Small improvements repeated consistently create significant change over the long term.