Workout example program
October 2025
Contents
1 Leg day 2
1.1 Main workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
2 Pull day 3
2.1 Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
2.2 Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
3 Push day 4
3.1 Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
3.2 Notes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
1
1 Leg day
Do not forget to warm up, rest enough between sets, at least a minute, and
return to your starting positions slowly. End in failure every set when possible.
Go out of your comfort zone.
1.1 Main workout
Warmup: Bicycle 5 minutes
Set 1: Squats
Set 2: Romanian deadlift
Set 3: Leg curl
Superset 1: Leg adductor or leg abductor / Calf raises
Set 4: Bulgarian split squat (Or lunges)
2
2 Pull day
Do not forget to warm up, rest enough between sets, at least a minute, and
return to your starting positions slowly. End in failure every set when possible.
Go out of your comfort zone.
For myosets reach very near failure (or occasionally failure) every time, like
15 reps at 16RM weight, then do 3-5 reps after a 10-25 seconds rest and repeat
4-5 times. Also reach very near failure (or occasionally failure) on the mini-reps.
Do normal sets instead of myosets if unsure of your real RM or feeling tired.
Move sets 2, 4 and 5 around, put first your worst performing muscle.
2.1 Workout
Warmup: Cable lateral raises with 2 cables
Set 1: Cable lateral raises
Set 2: Cable flexion row
Set 3: Rear delt dual cable crossover
Set 4: Lat prayer
Myoset 1: Inclined bicep curl
Set 5: Machine Pull down
2.2 Notes
Cable lateral raises: Do 2 cables to save time. Position a little over the
ground to make it have a good angle.
Cable flexion row: Stretch all your body, curving the back, then pull like a
normal cable row.
Rear delt dual cable crossover: The cables should be at shoulder height.
Lat prayer: Almost parallel to the ground, go up to avoid tangling with the
cable.
Inclined bicep curl: The Myorep should be like 1x15 + 4-5x4 at 16RM with
15 seconds rest.
Machine Pull down: Do not squeeze the grip. Grip a little wider than shoul-
der width. Look videos really lol.
3
3 Push day
Do not forget to warm up, rest enough between sets, at least a minute, and
return to your starting positions slowly. End in failure every set when possible.
Go out of your comfort zone.
Move the ”finisher” between the supersets if you are too tired to catch your
breath.
3.1 Workout
Warmup: Band rotation
Superset 1: DB inclined press / DB Crunches (or Dead bug)
Superset 2: Cable pushdown / Reverse crunch (any type)
Superset 3: Cable High-to-Low Fly / Cross crunches (or Russian twists)
Finisher: Dips
3.2 Notes
Band rotations: Cable at elbow height, pull towards your chest, do 3 repeti-
tions.
DB inclined press: Bench inclined some 20° to 30°. Touch your armpit and
stretch high. Do less weight if needed for full range of motion.
Cable pushdown: Do with a little bar if possible.
Cable High-to-Low Fly:
Dips: Do full range between to benches.