Original Training Program – Expanded Reference Document
This document provides a detailed, extended version of your original training program. It includes full
explanations of exercise intent, muscular emphasis, execution standards, and general training
philosophy. The goal of this expanded version is to give you not only a record of the movements and
set/rep targets but also context around why these exercises are grouped the way they are and how
they can be performed for best results. This additional material ensures the document contains ample
depth for reference, education, and long-term usability.
PUSH DAY
The Push day focuses on all muscle groups associated with horizontal and vertical pressing patterns.
These include the chest, anterior deltoids, lateral deltoids, and all three heads of the triceps. Your
program keeps the volume extremely tight by using only a few movements but pushing each with high
intensity toward the target RIR range of 0–1. Below are the movements in sequence along with
expanded descriptions:
1. Cable Lateral Raises – 2 × 5–10
This exercise isolates the lateral deltoid and emphasizes controlled abduction of the shoulder joint.
Using cables helps maintain tension throughout the entire range of motion. Keep the torso tall and allow
the arm to travel slightly in front of the body to match the natural shoulder plane.
2. Pec Deck – 2 × 5–10
A machine-based chest fly movement that allows a deep stretch and stable contraction. Focus on
keeping the shoulders depressed and squeezed back as the arms move inward, creating maximum pec
tension without excessive front delt involvement.
3. Flat Press Machine – 2 × 5–10
This is the primary compound press for the day. Machines allow consistent load across the full range of
motion and create a safer environment for training to near-failure. Adjust the seat so the handles align
with mid-to-lower chest.
4. Cross Body Tricep Extension – 2 × 5–10
A cable movement intended to emphasize long-head triceps recruitment through shoulder extension
and elbow extension combined. Maintain a stable torso and follow a natural arc across the body.
5. Over Shoulder Cable Tricep Extension – 2 × 5–10
This variation places the arm overhead, lengthening the long head of the triceps and allowing for a
different resistance profile. Use a slow negative and a strong lockout at peak contraction.
PULL DAY
The Pull day targets latissimus dorsi, upper back musculature, rear delts, and biceps. The structure
focuses on both vertical and horizontal pulling patterns. With all sets taken to high effort, even two sets
per movement can generate substantial stimulus.
1. Single Arm Lat Row – 2 × 5–10
Executed with a cable or machine, this movement emphasizes shoulder extension and adduction. Keep
the elbow tucked and focus on driving through the lower lat fibers.
2. Overhand Upper Back Pulldown – 2 × 5–10
Using a wider grip and overhand orientation shifts focus to the upper back rather than the lats. Lean
back slightly, pull with elbows out, and aim to retract the scaps strongly at the bottom.
3. Upper Back Row Machine – 2 × 5–10
This machine row variation allows stable bracing and heavy loading. Keep elbows flared moderately to
shift emphasis toward the mid traps, rhomboids, and rear delts.
4. Nautilus Bicep Curl – 2 × 5–10
A machine-based curl offering excellent tension in both lengthened and shortened positions. Keep
shoulders pinned back to isolate the biceps fully.
5. Cable Curls – 2 × 5–10
Cables provide smooth tension. Use a controlled tempo and allow full elbow extension to load the
stretch phase.
LEGS DAY
This day targets lower body musculature with machine-focused selections. The program emphasizes
posterior chain strength with some quad involvement through leg pressing.
1. Adductor – 2 × 5–10
Targets the inner thighs. Controlled movement is essential to avoid hip discomfort.
2. Lying Leg Curl – 2 × 5–10
A key hamstring flexion movement. Ensure hips stay pressed into the pad to avoid lumbar
compensation.
3. 45 Degree Hip Extension – 2 × 5–10
Focus on hinging at the hips rather than extending through the lower back. Glutes and hamstrings
should perform the majority of the work.
4. Leg Press – 2 × 5–10
A compound lower-body movement. Adjust foot position based on comfort.
5. Calves – 2 × 5–10
Use a full stretch and strong contraction at the top.
UPPER DAY
Your upper day provides balanced work across the chest, back, delts, and arms.
1. Neutral Grip Pulldown – 2 × 5–10
2. Chest Supported T-Bar Row – 2 × 5–10
3. Incline Press – 2 × 5–10
4. Single Arm Tricep Extension – 2 × 5–10
5. Incline Cable Curl – 2 × 5–10
6. Machine Lateral Raises – 2 × 5–10
This concludes the extended original program description.