My Training Program
12-week program — select a phase to view workouts
01
FOUNDATION
Weeks 1–3
3 days on · 1 day rest · repeat
Split
Push / Pull / Legs
Progressive OverloadAlternating SplitsCardio Integration
~90 sets/wk30 min × 4/wk @ 130–140 BPM
Open
02
INTENSITY
Weeks 4–6
3 days on · 1 day rest · repeat
Split
Hams/Glutes · Quads · Chest/Tri · Shoulders · Back/Bi
SupersetsDrop SetsHigh VolumeIsolation Focus
~150 sets/wk30 min × 4/wk @ 130–140 BPM
Open
03
PRECISION
Weeks 7–9
3 days on · 1 day rest · repeat
Split
Push A/B · Pull A/B · Legs A/B Rotation
Tempo Control21s MethodCluster SetsAlternating Variations
~170 sets/wk15 min × 5/wk — post workout or fasted
Open
04
ELITE
Weeks 10–12
3 days on · 1 day rest · repeat
Split
Push · Pull · Rest · Legs · Push · Rest · Pull · Legs · Rest
Cluster Sets (CS)Rest-Pause (RP)Widow Makers (WM)SST Sequences
~190 sets/wk25 min × 4/wk
Open