Section 01
Weekly workout split
Monday
Push A
Push
Barbell bench 4×6–8
Incline DB press 3×8–10
OHP barbell 4×6–8
Cable chest fly 3×12–15
Tricep pushdown 3×12–15
OH tricep ext. 3×12–15
Hanging leg raise 3×12
Chest
Shoulders
Triceps
Core
Tuesday
Pull A
Pull
Deadlift 4×4–6
Lat pulldown 4×8–10
Seated cable row 3×10–12
One-arm DB row 3×10
Rear-delt fly 3×12–15
EZ bar curl 3×10–12
Hammer curl 3×10–12
Incline DB curl 3×12
Back
Biceps
Rear delts
Wednesday
Legs + Glutes
Legs
Barbell squat 4×6–8
Hip thrust 4×8–10
Leg press 3×10–12
DB walking lunges 3×10
Glute kickback 3×12–15
Leg extension 3×12–15
Seated calf raise 4×12
Standing calf raise 3×12
Quads
Glutes
Calves
Hams
Friday
Upper
Upper
Incline DB press 3×10–12
Chest fly machine 3×12
Assisted pull-up 3×10
Seated cable row 3×12
Lateral raise 3×15–20
DB bicep curl 3×12
Single-arm pushdown 3×12
Cable crunch 3×12
Chest
Back
Shoulders
Arms
Saturday
Glutes + Hams
Glutes
Romanian deadlift 4×6–8
Glute extension 3×10–12
Hip abduction 3×15–20
Lying leg curl 3×10–12
Kettlebell swing 3×12
Bulgarian split squat 3×10
Lying leg raise 3×12
Russian twist 3×12
Glutes
Hamstrings
Core
Section 02 – 03
Muscle distribution & frequency
Radial — weekly volume by muscle group (sets)
Frequency — times targeted per week
| Muscle group | Frequency | Sets | Priority |
|---|
Section 04
Optimised meal plan
M
Male · Age 27
5'10" · 65 kg → 70 kg · +5 kg lean gain
3,050
kcal/day
155g
Protein
4 L
Water
5g
Creatine
F
Female · Age 29
5'4" · 55 kg → 57 kg · +2 kg lean gain
2,250
kcal/day
120g
Protein
3 L
Water
5g
Creatine
Section 05
Macro distribution
Male macro breakdown
Protein 155g · 620 kcal · 20%
Carbs 380g · 1520 kcal · 50%
Fats 103g · 927 kcal · 30%
Female macro breakdown
Protein 120g · 480 kcal · 21%
Carbs 270g · 1080 kcal · 48%
Fats 77g · 693 kcal · 31%
Section 06
Calorie & protein distribution across the day
Male calories
Female calories
Male protein (g)
Female protein (g)
Section 07
Consistency heatmap · June to December 2026
Male consistency
Female consistency