Forget specialization for a minute — this program is about building a complete, proportional physique the old-fashioned way: compound lifts, sensible volume, and consistency over gimmicks. Perfect as a first real bodybuilding split after you've learned the basic lifts. Six weeks in, you'll have the base to move into more specialized hypertrophy work with confidence.
Preview week 1 — purchase to unlock the full program.
Day 1 — Push Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Cable Row | 3 | 10-12 | 75 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 90 sec |
| Incline Dumbbell Press | 3 | 10-12 | 75 sec |
| Barbell Hip Thrust | 4 | 10-12 | 90 sec |
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
Day 2 — Pull Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
| Dumbbell Bicep Curl | 3 | 12-15 | 60 sec |
| Leg Press | 4 | 10-12 | 90 sec |
| Standing Calf Raise | 4 | 15-20 | 45 sec |
| Barbell Bench Press | 4 | 8-10 | 90 sec |
Day 3 — Leg Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90 sec |
| Barbell Back Squat | 4 | 6-8 | 120 sec |
| Conventional Deadlift | 3 | 5 | 150 sec |
| Lat Pulldown | 4 | 10-12 | 75 sec |
| Seated Cable Row | 3 | 10-12 | 75 sec |
Day 4 — Upper Body
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Cable Row | 3 | 10-12 | 75 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 90 sec |
| Incline Dumbbell Press | 3 | 10-12 | 75 sec |
| Barbell Hip Thrust | 4 | 10-12 | 90 sec |
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
Lukas Schmidt
12 Aug 2026
Really enjoyed the variety across the weeks — never got bored.
Nina Petrova
6 May 2026
I've tried a few programs on here and this is the best structured one so far.
Noah Williams
10 Mar 2026
Really well put together. Clear notes on form made a big difference.
€29
One-time purchase · lifetime access
