The Format
Push and pull days are 3 tri-sets, 3 rounds each. Work across the row: compound, isolation, third exercise — then back to the start. The third movement doesn't compete with the first two, so the muscle recovers properly between rounds.
Rest 45–60 s between exercises. Last round of each tri-set to failure.
Push + Quads/Glutes
| Tri-set | Compound | Isolation | Legs |
|---|---|---|---|
| 1 | Incline barbell bench | Lateral raise | Goblet squat |
| 2 | Weighted dips | Overhead triceps extension | Bulgarian split squat |
| 3 | Dumbbell fly | Rear-delt fly | Hip thrust |
Pull + Hamstrings
| Tri-set | Compound | Isolation | Legs |
|---|---|---|---|
| 1 | Chin-ups | Hammer curl | Single-leg RDL |
| 2 | Dumbbell row | Rear-delt fly | Dumbbell leg curl |
| 3 | Incline dumbbell curl | Shrugs | Hanging knee raise |
Squat
| # | Exercise | Sets × Reps | Effort |
|---|---|---|---|
| 1 | Barbell back squat | 4 × 5–8 | 2 RIR · 3 min rest |
| 2 | Knees-over-toes slant squat | 3 × 10–12 | failure |
| 3 | Standing calf raise | 4 × 8–12 | failure |
| 4 | Seated calf raise | 3 × 10–15 | failure |
| 5 | Pallof press | 3 × 10–12/side | — |
Deadlift
| # | Exercise | Sets × Reps | Effort |
|---|---|---|---|
| 1 | Deadlift | Top set + 3 back-offs at −10% | RPE 7–8.5 · never to failure · 3–5 min rest |
| 2 | Weighted roman chair back extension | 3 × 12–15 | 1–2 RIR |
| 3 | Suitcase carry | 3 × 30 m/side | heavy, level hips |
| 4 | Hanging knee raise | 3 × 10–15 | failure |
Deadlift first, always. Bar elevated 5–7 cm for block 1. Never within 1–2 hours of waking.
The 5-week wave
| Week | Top set | RPE | Back-offs |
|---|---|---|---|
| 1 | 1 × 5 | 7 | 100 kg hard cap |
| 2 | 1 × 5 | 7.5 | 3 × 5 @ −10% |
| 3 | 1 × 3 | 8 | 3 × 3 @ −10% |
| 4 | 1 × 3 | 8.5 | 3 × 3 @ −10% |
| 5 | Deload — 3 × 3 @ RPE 5 | ||
Goal: 201 kg — 3× bodyweight. Old best was 190 kg at 69 kg.
Push — Upper Only
| Tri-set | Compound | Isolation | Third |
|---|---|---|---|
| 1 | Incline barbell bench | Lateral raise | Overhead triceps extension |
| 2 | Weighted dips | Rear-delt fly | Band lateral raise |
| 3 | Dumbbell fly | Triceps pressdown | Single-leg calf raise |
No legs — protects Friday's deadlift recovery.
Pull — Upper Only
| Tri-set | Compound | Isolation | Third |
|---|---|---|---|
| 1 | Chin-ups | Hammer curl | Rear-delt fly |
| 2 | Dumbbell row | Incline dumbbell curl | Shrugs |
| 3 | T-bar row | Band curl | Weighted crunch |
Weekly Volume
| Muscle | Sets | Muscle | Sets |
|---|---|---|---|
| Chest | 18 | Rear delts | 12 |
| Back | 15 | Abs | 12 |
| Biceps | 15 | Calves | 10 |
| Quads | 13 | Side delts | 9 |
| Hamstrings | 13 | Triceps | 9 |
Run a 4th round on tri-sets 2 and 3 of the push days. Costs about six minutes. Worth it — side delts are the width muscle.
Six-Week Back Build
Disc bulge is resolved, but neural capacity comes back faster than connective tissue after six years away from pulling. Run this on Wednesday and Friday for six weeks before starting the wave.
| Exercise | Prescription |
|---|---|
| Weighted roman chair back extension | 3 × 12–15 · start 20 kg, +5 kg/week |
| Suitcase carry | 3 × 40 m/side |
| Side plank | 3 × 30–45 s/side |
| Bird dog | 3 × 8/side, 3 s hold |
| Dead bug | 3 × 8/side |
| Hip thrust | 3 × 10–12 |
Weeks 3–4: add RDL 3 × 8 @ 40–50 kg. Weeks 5–6: add elevated deadlift 4 × 5 @ RPE 5–6.
Pain, numbness or tingling below the knee · weakness in the foot or leg · back pain worse at rest than with activity. Local muscular soreness is fine and expected.