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Block 1 – Week 1 Training Program

This block runs on a 4-day split: Push, Pull, Legs, Arms/Back. The structure is simple but effective — compounds first, accessories after. Every lift is performed with control, intent, and progressive overload.

General Warm-Up Guideline

Example: Bench Press with 315 lbs working weight

Warm-Up Sets (3–4 sets):

50% of working weight × 10–15 reps

75–80% of working weight × 4–6 reps

90–100% of working weight × 1–2 reps

Working Sets:

2–3 sets of AMRAP (as many quality reps as possible)

Every rep should be slow and controlled, with a pause at the bottom, and explosive on the concentric.

Push hard but always leave 1–3 reps in the tank.

Rest Periods

Compounds (bench, rows, squats, presses):
Rest 3–5 minutes.

Wait until breathing and heart rate come back down before starting the next set.

Isolation Movements (curls, laterals, extensions, flys):

1 minute if the weight was light.

Up to 3 minutes if the weight was heavy and challenging.

Workouts
Workout 1

Focus: Chest, Back, Arms

A. Bench Press

Warm-up: 15 reps, 8–10 reps, 4–6 reps

Working sets: 2 × 8–10 (AMRAP)

B. Incline Dumbbell Bench Press – 3 × 10–12 (AMRAP)
C. Barbell Bent-Over Row

Warm-up: 10 reps, 6–8 reps, 2–3 reps

Working sets: 2 × 8 (AMRAP)
D. Lat Pullover – 3 × 12–15
E. Incline Dumbbell Curl – 2 × 8–12 (AMRAP)
F. Triceps Rope Extension – 3 × 12–15

Workout 2

Focus: Shoulders, Quads, Hamstrings

A. Cable Upright Row – 2 × 10–12
B. Cable Lateral Raises – 2 × 12–15
C. Lying Leg Curls – 3 × 8–10
D. Leg Press – 3 × 8–10
E. Leg Extension – 3 × 8–12

Workout 3

Focus: Arms, Back, Chest

A. EZ Bar Curl – 3 × 8–10
B. Skullcrusher – 3 × 8–10
C. T-Bar Rows – 2 × 6–8
D. Lat Pulldown – 2 × 12–15
E. Flat Dumbbell Bench Press – 2 × 8–10
F. Machine Fly – 3 × 12–15

Workout 4

Focus: Rear Delts, Quads, Hamstrings

A. Reverse Fly – 2 × 12–15
B. Cable Lateral Raises – 3 × 12–15
C. Leg Extension – 3 × 8–12
D. Barbell Romanian Deadlift – 3 × 8–12
E. Seated Leg Curls – 3 × 8–12

Final Note

Every routine works if you:

Stay consistent

Apply progressive overload

Recover properly

Eat in a surplus (to grow) or deficit (to cut)

If you skip these, no program will take you where you want to be.

Put in the work that’s required. Stay consistent. Results will follow.

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