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Weekly Training Split (Weeks 1–8) Day 1 – Push (Chest/Shoulders/Triceps + Abs + Conditioning) Bench Press – 4×6–8 — Rest 2–3 min (Alt: DB Bench / Machine Press; Rest filler: band pull-aparts, shoulder mobility) Overhead Press – 3×8–10 — Rest 2 min (Alt: Arnold Press / Landmine Press; Rest filler: band external rotations) Incline Dumbbell Press – 3×8–10 — Rest 90 sec (Alt: Incline Barbell / Machine Press) Lateral Raises – 4×12–15 — Rest 45–60 sec (Alt: Cable Laterals / Machine Laterals) Dips or Rope Pushdowns – 3×10–12 — Rest 60 sec (Alt: Close-Grip Bench / Overhead DB Extension) Abs Finisher: Weighted Decline Sit-Ups – 3×12–15 — Rest 60 sec (Alt: Cable Crunches) Conditioning: 10–15 min incline treadmill walk (3.0–3.5 mph @ 8–12%) (Alt: Bike / Rower steady state) Day 2 – Pull (Back/Biceps + Core Stability) Deadlift or Rack Pull – 3×5 — Rest 3 min (Alt: Trap Bar Deadlift; Rest filler: breathing reset, posture setup) Pull-ups – 4×6–10 — Rest 2 min (Alt: Lat Pulldown) Barbell or DB Rows – 3×8–10 — Rest 90 sec (Alt: Chest-Supported / T-Bar Row) Face Pulls – 3×12–15 — Rest 45–60 sec (Alt: Band Pull-Aparts) Barbell or DB Curls – 3×10–12 — Rest 60 sec (Alt: Hammer Curls; Rest filler: wrist/forearm stretch) Chest-Supported Rear Delt Flyes – 3×12–15 — Rest 45–60 sec (Alt: Reverse Pec Deck) Core Stability: Pallof Press – 3×12/side — Rest 45–60 sec (Alt: Landmine Rotations) Day 3 – Conditioning / Core Focus Option A: 25–30 min incline treadmill walk (3.0–3.5 mph @ 8–12%) (Alt: 25–30 min cycle/rower) Option B (Core Circuit, 3–4 rounds): Plank – 60s, Hanging Leg Raises – 12–15, Ab Wheel Rollouts – 10–12, Side Plank – 30–45s/side (Rest 45–60s between) Option C: 10 min dynamic stretching + foam roll, then 15–20 min light cardio Day 4 – Legs + Sprint Intervals + Abs Squats – 4×6–8 — Rest 2–3 min (Alt: Safety Bar Squat; Rest filler: hip flexor stretch, deep squat hold) Romanian Deadlifts – 3×8–10 — Rest 2 min (Alt: Hip Thrusts; Rest filler: ankle mobility) Walking Lunges – 3×12/leg — Rest 90 sec (Alt: Bulgarian Split Squats) Leg Press or Hack Squat – 3×12–15 — Rest 90 sec Calf Raises – 4×15–20 — Rest 45–60 sec Sprint Intervals (pick 1): Hill Sprints 20–30s, rest 90s × 6–8; Incline Treadmill Sprints 20–30s @ 8–12%, rest 90s × 6–8; Rower Sprints 250m all-out, rest 90s × 6–8 Abs: Hanging Knee Raises – 3×10–12 — Rest 60 sec (Alt: Toes-to-Bar / Cable Side Bends) Day 5 – Push/Pull Hybrid + Core Stability Weighted Chin-ups – 4×6–8 — Rest 2–3 min (Alt: Heavy Lat Pulldown) Incline Barbell Press – 4×6–8 — Rest 2–3 min (Alt: Dumbbell Incline Press) Chest-Supported Row – 3×8–10 — Rest 90 sec (Alt: Barbell Row) Dumbbell Shoulder Press – 3×8–10 — Rest 90 sec (Alt: Machine Press) Arms Superset: Skullcrushers + Barbell Curl – 3×10–12 each — Rest 45–60 sec (Alt: Rope Pushdowns + Hammer Curls) Core Stability: Weighted Plank – 3×45–60s — Rest 60 sec (Alt: Stability Ball Stir-the-Pot) Conditioning Finisher: 10–15 min HIIT (bike sprints, battle ropes, rower) — 1:3 work:rest (20s/60s) Day 6 – Optional Conditioning / Core (light) Default: 20–30 min steady-state cardio Alt: 8–10 hill sprints (Rest 1–2 min) Alt: Rowing 2000m for time Optional Core: Cable Side Bends or light ab circuit (plank + crunches) Day 7 – Rest ---------------------- ?? 8-Week Progression Roadmap ? Rules of Progression Main Compounds (Squat, Bench, Deadlift, OHP, Pull-ups, Rows, Chin-ups): Start light, add weight weekly. Stick to 2–3 min rest. Accessories (DB Press, RDL, Lunges, Shoulder Press, Hack Squat): Progress by small weight jumps or extra reps. 60–90 sec rest. Isolation (Laterals, Face Pulls, Curls, Triceps, Calves): Add reps first, then small weight. 45–60 sec rest. Core/Abs: Progress with reps, hold times, or weight. 30–60 sec rest. Conditioning: Add rounds/time, not intensity, in the first 4–5 weeks. --- ? Week-by-Week Breakdown Week 1 – Re-Entry Main lifts: ~65–70% of old max, conservative start. Accessories: Pick moderate weights you can move cleanly. Abs: Bodyweight focus. Conditioning: Lower end (6 sprints, 20 min steady state). Week 2 – Groove Main lifts: +5–10 lbs (upper body), +10–15 lbs (lower body). Accessories: Add 1–2 reps per set if possible. Abs: Add a set (3?4) or slight weight (medicine ball, cable). Conditioning: Same intensity, slightly more volume (7 sprints, 25 min cardio). Week 3 – Build Main lifts: Same load, aim for +1 rep per set (stay in rep range). Accessories: Small weight bump (2.5–5 lbs) or rep increase. Abs: Increase ROM (Toes-to-Bar instead of knee raises, heavier planks). Conditioning: Push duration (30 min steady state, 8 sprints). Week 4 – Push Main lifts: +5–10 lbs again if form is strong. Accessories: Stick with heavier load, maintain reps. Abs: Add weight (plate on sit-ups, cable crunch heavier). Conditioning: Highest volume of block (8–9 sprints, 30–35 min cardio). Week 5 – Reload Main lifts: Drop back ~5–10% from Week 4 loads, focus on speed and form. Accessories: Keep weight moderate, perfect form. Abs: Stick to bodyweight or lighter loading. Conditioning: Dial back slightly (6 sprints, 20–25 min cardio). Week 6 – Intensify Main lifts: Back up to Week 4 loads, try to beat reps. Accessories: Add a set (e.g., 3?4). Abs: Add weighted variation (heavier cable crunch, weighted planks). Conditioning: 7–8 sprints, 30 min cardio steady. Week 7 – Peak Main lifts: Add another +5 lbs (upper), +10 lbs (lower) if reps solid. Accessories: Rep ranges at the high end (12–15). Abs: Longer holds (planks 75 sec, side planks 45 sec). Conditioning: 8–9 sprints, 35 min steady. Week 8 – Test & Deload Main lifts: Keep same weight as Week 7, test top end of rep ranges (don’t max out). Accessories: Pull back slightly, just maintain. Abs: Keep moderate weight, focus on form. Conditioning: Lower intensity/duration (20 min steady, 6 sprints). End of week: Evaluate strength, body comp, and recovery ? then transition into Weeks 9–12 cut/peak phase. --- ? Abs / Core Progression Specifically Planks: +10 sec each week ? start 60s, aim 90s by Week 7. Hanging Leg Raises: Start 3×12 ? progress to 3×15–18, then weighted if too easy. Ab Wheel: Start 3×10 ? progress to 3×15, then slower tempo or standing rollouts. Weighted Decline Sit-Ups / Cable Crunches: Start with 10–15 lbs ? add 5 lbs every 1–2 weeks. --- ? By Week 8 you’ll be: Back to ~80–85% of old PRs on compounds. Noticeably leaner (trending 14–13% body fat). Core stronger + tighter (abs visible). Ready to enter a cut/peak phase (Weeks 9–12) with heavier strength and higher conditioning.