My Training Split.

Exercises, sets, rep ranges, rest times, and technique notes for Upper Body 1
No.	Exercise	Sets	Reps	Rest	Technique
01	Incline barbell bench press	3	6–8	2–3 min	Plant your feet, set the shoulder blades, keep the wrists stacked, and lower the bar to the upper chest under control without bouncing.
02	Machine row	3	6–8	2–3 min	Brace your torso, pull the elbows back, squeeze at the top, and control the return without rocking for momentum.
03	Machine shoulder press	2	10–12	2–3 min	Keep your back supported and ribs down, line the forearms up with the handles, and press through a comfortable range without forcing the bottom.
04	Close-grip lat pulldown	3	8–10	2–3 min	Keep the torso steady, drive the elbows down, and return to a full controlled stretch at the top.
05	Cable fly	2	12–15	60–90 sec	Keep a soft bend in the elbows, sweep the arms together, and control the stretch without letting the shoulders roll forward.
06	Cable lateral raise	3	8–10	60–90 sec	Keep the motion strict with no swinging. Lead with the elbow and stop around shoulder height.
07	Overhead cable triceps extension	2	10–12	60–90 sec	Keep the upper arms steady, allow a comfortable stretch behind the head, and extend the elbows without flaring them wide.
08	Bayesian curl	3	10–12	60–90 sec	Keep the working shoulder slightly behind the torso and the upper arm still. Curl without swinging and control the full return.

01
Incline barbell bench press
3 sets
Reps
6–8
Rest
2–3 min
Plant your feet, set the shoulder blades, keep the wrists stacked, and lower the bar to the upper chest under control without bouncing.
02
Machine row
3 sets
Reps
6–8
Rest
2–3 min
Brace your torso, pull the elbows back, squeeze at the top, and control the return without rocking for momentum.
03
Machine shoulder press
2 sets
Reps
10–12
Rest
2–3 min
Keep your back supported and ribs down, line the forearms up with the handles, and press through a comfortable range without forcing the bottom.
04
Close-grip lat pulldown
3 sets
Reps
8–10
Rest
2–3 min
Keep the torso steady, drive the elbows down, and return to a full controlled stretch at the top.
05
Cable fly
2 sets
Reps
12–15
Rest
60–90 sec
Keep a soft bend in the elbows, sweep the arms together, and control the stretch without letting the shoulders roll forward.
06
Cable lateral raise
3 sets
Reps
8–10
Rest
60–90 sec
Keep the motion strict with no swinging. Lead with the elbow and stop around shoulder height.
07
Overhead cable triceps extension
2 sets
Reps
10–12
Rest
60–90 sec
Keep the upper arms steady, allow a comfortable stretch behind the head, and extend the elbows without flaring them wide.
08
Bayesian curl
3 sets
Reps
10–12
Rest
60–90 sec
Keep the working shoulder slightly behind the torso and the upper arm still. Curl without swinging and control the full return.

Day 02

Lower Body 1

Quads + lower body

Exercises, sets, rep ranges, rest times, and technique notes for Lower Body 1
No.	Exercise	Sets	Reps	Rest	Technique
01	Seated leg curl	3	8–10	60–90 sec	Keep your hips and pelvis against the pad, squeeze the curl at the top, then lower under control.
02	Back squat	3	6–8	2–3 min	Brace before each rep, keep the knees tracking with the toes, and use a controlled—not deliberately slow—descent. Drive up through the midfoot without bouncing.
03	Leg press	2	15–20	2–3 min	Use a medium stance and keep your hips and lower back planted. Lower under control and reverse the rep smoothly—do not bounce out of the bottom.
04	Leg extension	3	10–12	60–90 sec	Lift smoothly, squeeze the quads at the top, and lower slowly without kicking the weight.
05	Hip adductor	2	12–15	60–90 sec	Keep your pelvis still, close the pads under control, hold the squeeze for one second, then return slowly.
06	Seated calf raise	3	10–12	60–90 sec	Lower into a controlled one-second stretch, rise through the ball of the foot, and finish with a hard squeeze—no bouncing.
07	Cable woodchop	2	10–12 / side	60–90 sec	Brace your trunk and rotate smoothly through a comfortable range. Keep the cable controlled and avoid wrenching through the lower back.

01
Seated leg curl
3 sets
Reps
8–10
Rest
60–90 sec
Keep your hips and pelvis against the pad, squeeze the curl at the top, then lower under control.
02
Back squat
3 sets
Reps
6–8
Rest
2–3 min
Brace before each rep, keep the knees tracking with the toes, and use a controlled—not deliberately slow—descent. Drive up through the midfoot without bouncing.
03
Leg press
2 sets
Reps
15–20
Rest
2–3 min
Use a medium stance and keep your hips and lower back planted. Lower under control and reverse the rep smoothly—do not bounce out of the bottom.
04
Leg extension
3 sets
Reps
10–12
Rest
60–90 sec
Lift smoothly, squeeze the quads at the top, and lower slowly without kicking the weight.
05
Hip adductor
2 sets
Reps
12–15
Rest
60–90 sec
Keep your pelvis still, close the pads under control, hold the squeeze for one second, then return slowly.
06
Seated calf raise
3 sets
Reps
10–12
Rest
60–90 sec
Lower into a controlled one-second stretch, rise through the ball of the foot, and finish with a hard squeeze—no bouncing.
07
Cable woodchop
2 sets
Reps
10–12 / side
Rest
60–90 sec
Brace your trunk and rotate smoothly through a comfortable range. Keep the cable controlled and avoid wrenching through the lower back.

Day 04

Upper Body 2

Chest + back + arms

Exercises, sets, rep ranges, rest times, and technique notes for Upper Body 2
No.	Exercise	Sets	Reps	Rest	Technique
01	Bench press	3	6–8	2–3 min	Plant your feet, set the shoulder blades, keep the forearms stacked, and touch the chest under control without bouncing.
02	Weighted pull-up	3	6–8	2–3 min	Use a dip belt for added load. Start from a controlled stretch, keep the body quiet, drive the elbows toward the ribs, and lower without swinging.
03	Close-grip cable row	2	12–15	2–3 min	Keep the torso steady, pull the elbows close to the body, squeeze at the top, and control the forward stretch without rocking.
04	Pec deck	2	12–15	60–90 sec	Keep a soft elbow, bring the arms together without shrugging, pause in the contracted position, and control the return.
05	Reverse cable fly	3	10–12	60–90 sec	Keep the shoulders down, elbows softly bent, and reps strict. Move from the rear delts without swinging or shrugging.
06	Dumbbell shrug	3	10–15	60–90 sec	Let the shoulders reach a controlled stretch at the bottom, shrug straight up without rolling them, and pause at the top.
07	EZ-bar curl	3	8–12	60–90 sec	Keep the elbows near your sides and torso still. Curl through a controlled range without using the hips.
08	Cable triceps kickback	3	10–12 / arm	60–90 sec	Keep the upper arm fixed beside the torso, extend the elbow to a firm squeeze, and return under control without swinging the shoulder.
09	Wrist curl	3	12–15	60–90 sec	Support the forearms, move only at the wrists, and use a smooth range without forcing the bottom stretch.

01
Bench press
3 sets
Reps
6–8
Rest
2–3 min
Plant your feet, set the shoulder blades, keep the forearms stacked, and touch the chest under control without bouncing.
02
Weighted pull-up
3 sets
Reps
6–8
Rest
2–3 min
Use a dip belt for added load. Start from a controlled stretch, keep the body quiet, drive the elbows toward the ribs, and lower without swinging.
03
Close-grip cable row
2 sets
Reps
12–15
Rest
2–3 min
Keep the torso steady, pull the elbows close to the body, squeeze at the top, and control the forward stretch without rocking.
04
Pec deck
2 sets
Reps
12–15
Rest
60–90 sec
Keep a soft elbow, bring the arms together without shrugging, pause in the contracted position, and control the return.
05
Reverse cable fly
3 sets
Reps
10–12
Rest
60–90 sec
Keep the shoulders down, elbows softly bent, and reps strict. Move from the rear delts without swinging or shrugging.
06
Dumbbell shrug
3 sets
Reps
10–15
Rest
60–90 sec
Let the shoulders reach a controlled stretch at the bottom, shrug straight up without rolling them, and pause at the top.
07
EZ-bar curl
3 sets
Reps
8–12
Rest
60–90 sec
Keep the elbows near your sides and torso still. Curl through a controlled range without using the hips.
08
Cable triceps kickback
3 sets
Reps
10–12 / arm
Rest
60–90 sec
Keep the upper arm fixed beside the torso, extend the elbow to a firm squeeze, and return under control without swinging the shoulder.
09
Wrist curl
3 sets
Reps
12–15
Rest
60–90 sec
Support the forearms, move only at the wrists, and use a smooth range without forcing the bottom stretch.

Day 05

Lower Body 2

Posterior chain + unilateral

Exercises, sets, rep ranges, rest times, and technique notes for Lower Body 2
No.	Exercise	Sets	Reps	Rest	Technique
01	Lying leg curl	3	10–12	60–90 sec	Keep your hips against the pad, squeeze at the top, and lower slowly to a controlled stretch.
02	Hip thrust	3	8–10	2–3 min	Keep the ribs down, drive through the feet, and hold a one-second glute squeeze at lockout without overextending the lower back. Lower under control.
03	Romanian deadlift	3	6–8	2–3 min	Use straps if grip limits the set. Keep the bar close, push the hips back with soft knees, lower under control to a strong hamstring stretch, and finish tall without leaning back.
04	Bulgarian split squat	3	8–10 / leg	2–3 min	Use straps if needed, take a stable stance with a slight forward torso lean, keep the front knee tracking with the toes, and drive through the whole front foot.
05	Hip abduction	2	12–15	60–90 sec	Keep your pelvis steady, open under control, pause briefly at the widest comfortable position, and return slowly.
06	Standing calf raise	2	8–12	60–90 sec	Drive up with intent, squeeze at the top, and lower under control into a comfortable stretch without bouncing.
07	Cable crunch	3	10–12	60–90 sec	Keep the hips mostly fixed and bring the ribs toward the pelvis. Pause in the shortened position, then return slowly without pulling with the arms.

01
Lying leg curl
3 sets
Reps
10–12
Rest
60–90 sec
Keep your hips against the pad, squeeze at the top, and lower slowly to a controlled stretch.
02
Hip thrust
3 sets
Reps
8–10
Rest
2–3 min
Keep the ribs down, drive through the feet, and hold a one-second glute squeeze at lockout without overextending the lower back. Lower under control.
03
Romanian deadlift
3 sets
Reps
6–8
Rest
2–3 min
Use straps if grip limits the set. Keep the bar close, push the hips back with soft knees, lower under control to a strong hamstring stretch, and finish tall without leaning back.
04
Bulgarian split squat
3 sets
Reps
8–10 / leg
Rest
2–3 min
Use straps if needed, take a stable stance with a slight forward torso lean, keep the front knee tracking with the toes, and drive through the whole front foot.
05
Hip abduction
2 sets
Reps
12–15
Rest
60–90 sec
Keep your pelvis steady, open under control, pause briefly at the widest comfortable position, and return slowly.
06
Standing calf raise
2 sets
Reps
8–12
Rest
60–90 sec
Drive up with intent, squeeze at the top, and lower under control into a comfortable stretch without bouncing.
07
Cable crunch
3 sets
Reps
10–12
Rest
60–90 sec
Keep the hips mostly fixed and bring the ribs toward the pelvis. Pause in the shortened position, then return slowly without pulling with the arms.

My Training Split.

Upper Body 1

Lower Body 1

Rest day

Upper Body 2

Lower Body 2

Rest day

Rest day

Upper Body 1

Incline barbell bench press

Machine row

Machine shoulder press

Close-grip lat pulldown

Cable fly

Cable lateral raise

Overhead cable triceps extension

Bayesian curl

Lower Body 1

Seated leg curl

Back squat

Leg press

Leg extension

Hip adductor

Seated calf raise

Cable woodchop

Upper Body 2

Bench press

Weighted pull-up

Close-grip cable row

Pec deck

Reverse cable fly

Dumbbell shrug

EZ-bar curl

Cable triceps kickback

Wrist curl

Lower Body 2

Lying leg curl

Hip thrust

Romanian deadlift

Bulgarian split squat

Hip abduction

Standing calf raise

Cable crunch