Who this is for
An experienced lifter who consistently has five training days and benefits from shorter, more focused sessions.
Most sessions should take roughly 50–75 minutes when rest periods and equipment access are predictable.
Weekly schedule
Monday upper, Tuesday lower, Thursday push, Friday pull and Saturday legs.
The sessions
Warm up for the movement and load in front of you. The listed sets are working sets.
- Upper: press, row, pulldown, lateral raise, arms
- Lower: squat, hinge, leg curl, calves
- Push: incline press, machine press, lateral raise, triceps
- Pull: pulldown, two row angles, rear delts, biceps
- Legs: leg press, split squat, leg extension, leg curl, calves
How to progress
Progress movements before adding sets. The fifth day should distribute productive work, not justify extra exercises with no clear role.
Keep one to three repetitions in reserve for most working sets unless the programme gives a different, deliberate target.
Substitutions
When recovery or attendance slips, collapse back to a four-day upper/lower structure rather than cramming missed sessions together.
Common mistakes
Do not add exercises simply because the session felt short. Avoid changing several variables at once, and do not carry a missed session into the next day if that destroys the rest of the week.
Use it in Bulk Coach
Recreate the session as a saved workout, assign its weekday if the schedule is fixed, and choose each catalogue exercise by its intended movement role. One-click import is not claimed; review exercise names, sets and rep ranges before the first session.