How to read every plan below
- Sets x reps — e.g.
4 x 8-12means 4 working sets of 8 to 12 reps. - RIR (Reps In Reserve) — how many reps you leave in the tank.
RIR 1-2means you stop when you could've done 1 or 2 more. Module 3 covers this in full. - Rest — 60–90s for isolation/smaller muscles, 2–3 min for big compounds.
- Warm up every first exercise of a muscle group with 2 light ramp-up sets (these don't count as working sets).
Track A — The 5-Day Aesthetic Split (upper-focused)
Five days, built around delt/back/chest/arm priority. This is the flagship.
Day 1 — Push (Chest, Shoulders, Triceps)
| Exercise | Sets x Reps | RIR | Rest |
|---|---|---|---|
| Incline DB Press | 4 x 8-12 | 1-2 | 2 min |
| Seated DB Shoulder Press | 4 x 8-12 | 1-2 | 2 min |
| Flat Machine/DB Press | 3 x 10-12 | 1-2 | 90s |
| Cable Lateral Raise | 4 x 12-15 | 0-1 | 60s |
| Overhead Cable Tricep Ext | 3 x 10-15 | 1 | 60s |
| Tricep Rope Pushdown | 3 x 12-15 | 0-1 | 60s |
Day 2 — Pull (Back, Rear Delts, Biceps)
| Exercise | Sets x Reps | RIR | Rest |
|---|---|---|---|
| Lat Pulldown (wide) | 4 x 10-12 | 1-2 | 2 min |
| Chest-Supported Row | 4 x 8-12 | 1-2 | 2 min |
| Single-Arm DB Row | 3 x 10-12 | 1 | 90s |
| Reverse Pec-Deck (rear delt) | 4 x 15-20 | 0-1 | 60s |
| Incline DB Curl | 3 x 10-12 | 1 | 60s |
| Cable/Hammer Curl | 3 x 12-15 | 0-1 | 60s |
Day 3 — Legs
| Exercise | Sets x Reps | RIR | Rest |
|---|---|---|---|
| Hack Squat or Leg Press | 4 x 10-12 | 1-2 | 3 min |
| Romanian Deadlift | 3 x 8-12 | 1-2 | 2 min |
| Leg Extension | 3 x 12-15 | 0-1 | 90s |
| Seated/Lying Leg Curl | 3 x 12-15 | 0-1 | 90s |
| Standing Calf Raise | 4 x 12-20 | 0-1 | 60s |
Day 4 — Upper (Delt & Back Emphasis)
| Exercise | Sets x Reps | RIR | Rest |
|---|---|---|---|
| Cable Lateral Raise | 4 x 12-20 | 0-1 | 60s |
| Lat Pulldown (neutral) | 4 x 10-12 | 1-2 | 2 min |
| Seated Cable Row | 3 x 10-12 | 1 | 90s |
| Incline DB Press | 3 x 10-12 | 1-2 | 90s |
| Machine Lateral Raise | 3 x 15-20 | 0-1 | 45s |
| Reverse Pec-Deck | 3 x 15-20 | 0-1 | 60s |
Day 5 — Arms & Delts (the "pump for the look" day)
| Exercise | Sets x Reps | RIR | Rest |
|---|---|---|---|
| Cable Lateral Raise | 4 x 15-20 | 0-1 | 45s |
| EZ-Bar Curl | 4 x 8-12 | 1 | 90s |
| Close-Grip Press or Dips | 4 x 8-12 | 1 | 90s |
| Incline DB Curl | 3 x 10-15 | 0-1 | 60s |
| Overhead Tricep Ext | 3 x 12-15 | 0-1 | 60s |
| Reverse Pec-Deck | 3 x 15-20 | 0-1 | 60s |
Weekly placement: Mon Push / Tue Pull / Wed Legs / Thu rest / Fri Upper / Sat Arms+Delts / Sun rest. Move days to fit your life — just don't stack two pushes back-to-back.
Track B — The 3-Day Option (full-body, aesthetic-biased)
For busy weeks or beginners easing in. Train e.g. Mon / Wed / Fri.
Day 1: Incline DB Press 4x8-12 — Lat Pulldown 4x10-12 — Cable Lateral Raise 4x15-20 — Leg Press 3x10-12 — EZ-Bar Curl 3x10-12 — Rope Pushdown 3x12-15.
Day 2: Seated DB Shoulder Press 4x8-12 — Chest-Supported Row 4x10-12 — RDL 3x8-12 — Machine Lateral Raise 4x15-20 — Incline DB Curl 3x12 — Overhead Tricep Ext 3x12.
Day 3: Flat DB Press 4x8-12 — Single-Arm DB Row 4x10-12 — Cable Lateral Raise 4x15-20 — Leg Extension 3x12-15 — Leg Curl 3x12-15 — Hammer Curl 3x12 — Dips 3x8-12.
All sets RIR 1-2 on compounds, 0-1 on isolations.
Track C — The No-Gym Bodyweight Track
No equipment? You can still build a frame. Progress by adding reps, slowing tempo, and harder variations. 3–4 days/week.
Upper Day: Pike Push-ups 4x8-15 (shoulders) — Push-ups (feet elevated) 4x10-20 — Pull-ups or inverted rows under a table 4x max — Pseudo-planche push-ups 3x8-12 — Chair/backpack lateral raise 4x15-20 — Bench dips 3x12-20 — Backpack curls 3x12-15.
Lower + Core Day: Bulgarian split squat 4x10-15/leg — Walking lunges 3x12/leg — Glute bridge 3x15-20 — Calf raise (off a step) 4x15-25 — Hanging or lying leg raise 3x12-15 — Plank 3x45-60s.
No pull-up bar? Buy a doorway bar ($25) — it's the single best home investment for the back/V-taper.