Build strength.
Reveal definition.
A balanced six-day A/B program for your 4–5 months of consistent training. Chest leads Push A; shoulders lead Push B. Purposeful variation, repeatable progress, and clear muscle coverage.
How to use this plan
Monday Push A → Tuesday Pull A → Wednesday Legs A → Thursday Push B → Friday Pull B → Saturday Legs B → Sunday rest. Each named physique muscle group has two weekly training exposures; supporting muscles are identified honestly in the audit below. This is not a claim to isolate every anatomical muscle.
First 2 weeks: cap each exercise at 2 sets, except optional cuff work at 1. Stay about 3 reps from failure. From week 3, use the listed sets if soreness and performance recover between sessions. Optional cuff work is gentle practice, not a hard hypertrophy set.
Session budget: 8–10 minutes warm-up, 60–75 minutes lifting, then optional 10–15 minutes easy cardio. Leg sessions may take 80–95 minutes including warm-up; move cardio elsewhere. Do not shorten compound rest to force a 90-minute limit.
Demos: embedded two-position animated GIFs, adapted from the public-domain free-exercise-db photos. These show start/end positions, not continuous technique videos. Follow the written cues; noted substitutions differ from the pictured variant. All demos work offline. Click a demo to enlarge it; desktop hover also zooms it. Each exercise includes online start/end-position links that remain clickable when you use your browser’s Save as PDF option.
Push A · Chest priority
15 working sets + 1 optional light set5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Chest • front delts • triceps
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Bench at about 15–30°; feet and hips stay supported. Lower under control.
Alternative: Incline machine press
Targets: Chest • front delts • triceps
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Wrap thumbs around bar; keep shoulder blades stable and hips on bench. Use safeties.
Alternative: Flat dumbbell press
Targets: Chest
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Soft elbows; bring arms together without forcing an excessive shoulder stretch.
Alternative: Pec deck
Targets: Side delts
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Raise out to the sides without swinging; stop around shoulder height.
Alternative: Cable lateral raise
Targets: Triceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep ribs down; bend elbows comfortably and extend without flaring wildly.
Alternative: Overhead cable extension
Targets: Triceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Upper arms stay near sides; extend elbows without leaning your body onto the rope.
Alternative: Bar pushdown
Targets: Rotator cuff
Rest: 60–90 sec · Reps in reserve: 4+
Technique: Light load; elbow at your side, rotate forearm outward without twisting trunk.
Alternative: Band external rotation
Pull A · Vertical pull priority
17 working sets5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Lats • teres major • elbow flexors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Pull toward upper chest; avoid behind-neck pulling and excessive leaning.
Alternative: Assisted pull-up
Targets: Upper back • lats
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Keep chest on support; pull elbows back without lifting torso.
Alternative: Chest-supported dumbbell row
Targets: Rear delts • upper back
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep chest supported and elbows softly bent; open arms without jerking.
Alternative: Cable rear-delt fly
Targets: Upper traps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Lift shoulders straight up, pause, lower; do not roll them.
Alternative: Barbell shrug
Targets: Biceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep upper arms still; straighten elbows comfortably without shoulder movement.
Alternative: Cable curl
Targets: Brachialis • brachioradialis • biceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Neutral grip; avoid swinging or shrugging the weight.
Alternative: Rope cable curl
Targets: Forearm extensors
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Support forearms; move only wrists with a light load.
Alternative: Light reverse wrist curl
Targets: Rectus abdominis
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Round ribs toward pelvis; do not simply hinge at the hips or pull with arms.
Alternative: Machine crunch
Legs A · Quad priority
19 working sets5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Quads • glutes • adductors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Brace; knees follow toes; use a depth you can control. Use rack safeties.
Alternative: Hack squat
Targets: Hamstrings • glutes • spinal erectors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Hinge hips back with soft knees and weights close; stop before lower back rounds. Demo shows barbell equivalent.
Alternative: Barbell RDL
Targets: Quads
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Align machine pivot with knee; extend smoothly without kicking.
Alternative: Supported split squat
Targets: Hamstrings
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep hips against pad; bend knees and lower slowly.
Alternative: Seated leg curl
Targets: Calves — gastrocnemius emphasis
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Straight but unlocked knees; pause at stretch and top without bouncing.
Alternative: Leg-press calf raise
Targets: Hip adductors
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Use a comfortable range; squeeze inward smoothly, control the return.
Alternative: Cable hip adduction
Targets: Hip abductors • glute medius
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep pelvis still; open knees without bouncing or leaning.
Alternative: Band lateral walk
Targets: Obliques • deep core
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Hold the side-plank position shown, rather than alternating push-ups; stack hips and breathe.
Alternative: Pallof press
Push B · Shoulders first
15 working sets + 1 optional light set5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Front delts • side delts • triceps
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Start fresh today; keep ribs down and avoid excessive back arch.
Alternative: Machine shoulder press
Targets: Chest • front delts • triceps
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Feet planted and hips supported; lower to a comfortable depth.
Alternative: Machine chest press
Targets: Chest — clavicular emphasis
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Use light weights and soft elbows; avoid a deep forced stretch.
Alternative: Incline cable fly
Targets: Side delts
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Raise out to the sides without swinging; stop around shoulder height.
Alternative: Cable lateral raise
Targets: Triceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep trunk still and upper arm comfortable; use the weaker arm to set load.
Alternative: Single-arm overhead cable extension
Targets: Triceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep wrists neutral and elbows close to sides.
Alternative: Rope pushdown
Targets: Rotator cuff
Rest: 60–90 sec · Reps in reserve: 4+
Technique: Light load; elbow at your side, rotate forearm outward without twisting trunk.
Alternative: Band external rotation
Pull B · Row priority
17 working sets5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Upper back • lats
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Reach without rounding lower back; row without throwing torso backward.
Alternative: Chest-supported row
Targets: Lats • teres major • elbow flexors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Use assistance to maintain full controlled reps; avoid swinging. Demo shows unassisted version.
Alternative: Neutral-grip pulldown
Targets: Rear delts • upper back
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Light weights; stable torso and soft elbows.
Alternative: Reverse pec deck
Targets: Upper traps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Lift shoulders straight up, pause, lower; do not roll them.
Alternative: Barbell shrug
Targets: Biceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep upper arms on pad; do not bounce or force elbow hyperextension.
Alternative: Machine preacher curl
Targets: Brachioradialis • brachialis • biceps
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Overhand grip; use light weight and keep wrists neutral.
Alternative: Hammer curl
Targets: Forearm extensors
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Support forearms; move only wrists with a light load.
Alternative: Light reverse wrist curl
Targets: Rectus abdominis
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Curl pelvis up gently rather than just swinging the legs.
Alternative: Hanging knee raise
Legs B · Posterior chain priority
19 working sets5 minutes easy movement, then 2–4 progressively heavier warm-up sets for your first lift. Add preparation sets when switching to a heavy new movement. Warm-ups do not count toward working sets. For unilateral exercises, the listed sets are per side.
Targets: Hamstrings • glutes • spinal erectors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Brace, hinge back, keep bar close; stop at your controlled hamstring stretch.
Alternative: Dumbbell RDL
Targets: Quads • glutes • adductors
Rest: 2–3 min · Reps in reserve: 2–3
Technique: Keep pelvis and lower back supported; avoid locking knees or excessive depth.
Alternative: Hack squat
Targets: Quads • glutes
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Use a stationary split stance rather than stepping each rep; lower straight down.
Alternative: Supported Bulgarian split squat
Targets: Hamstrings
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep hips against seat; curl without bouncing.
Alternative: Lying leg curl
Targets: Calves — soleus emphasis
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Bent knees; lower heels fully within comfort and pause before raising.
Alternative: Bent-knee dumbbell calf raise
Targets: Hip adductors
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Use a comfortable range; squeeze inward smoothly, control the return.
Alternative: Cable hip adduction
Targets: Hip abductors • glute medius
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Keep pelvis still; open knees without bouncing or leaning.
Alternative: Band lateral walk
Targets: Obliques • deep core
Rest: 60–90 sec · Reps in reserve: 1–2
Technique: Hold side-plank position; stack hips and maintain a straight line.
Alternative: Pallof press
Weekly muscle-coverage audit
Counts below use the full prescription from week 3. Supporting sets are not added to direct sets as if they were identical. No universal 10–20-set “optimal zone” applies to every small muscle.
| Muscle group | Weekly days | Planned sets / exposure | How it is trained |
|---|---|---|---|
| Chest | Mon / Thu | 13 | Incline + flat presses and flyes; regional emphasis, no separate “inner chest” muscle. |
| Front delts | Mon / Thu | 3 shoulder-press sets + pressing | Direct on Thu; substantial supporting work both push days. |
| Side delts | Mon / Thu | 6 + shoulder press | Raises on both days; press adds stimulus. |
| Rear delts | Tue / Fri | 4 + rows | Fly variations plus upper-back pulling. |
| Lats / teres major | Tue / Fri | 6 vertical + row overlap | Pulldown / pull-up and rows; set effects overlap. |
| Rhomboids / mid traps | Tue / Fri | 6 rows + fly overlap | Rows and controlled scapular movement. |
| Upper traps | Tue / Fri | 4 + supporting work | Shrugs both days; hinges provide support work. |
| Lower traps | Tue / Fri | Supporting work | Scapular control during pulls; no guaranteed isolated dose. |
| Biceps / brachialis / brachioradialis | Tue / Fri | 8 curl sets across variants + pulls | Different grips share the workload; not 8 isolated sets for each muscle. |
| Forearm extensors / flexors | Tue / Fri | 2 wrist-extension sets + grip/curls | Flexors get grip work; reverse curl and wrist extension address extensors. |
| Triceps | Mon / Thu | 8 + presses | Overhead and pushdown work both sessions. |
| Quads | Wed / Sat | 10 | Squat, extension, leg press and split squat. |
| Hamstrings | Wed / Sat | 10 | 6 hip-hinge sets + 4 knee-flexion sets. |
| Glute max | Wed / Sat | Compound overlap | Squat, both RDL days, leg press and split squat; not all sets equally effective. |
| Hip abductors / adductors | Wed / Sat | 4 each + compounds | Machines provide direct work; compound contribution differs by muscle. |
| Calves | Wed / Sat | 6 | Straight-knee and bent-knee work; both calf muscles contribute, emphasis differs. |
| Rectus abdominis | Tue / Fri | 4 | Cable crunch and reverse crunch; regions are not independent muscles. |
| Obliques / deep core | Wed / Sat | 4 side-plank sets + bracing | Two holds per side each session; bracing throughout compounds. |
| Spinal erectors | Wed / Sat | 6 hinge sets + squat bracing | Loaded isometric work; not direct spinal-extension isolation. |
| Rotator cuff / serratus | Upper-body days | Supporting work; cuff 1 optional set Mon/Thu | Stabilization and scapular movement; no claim of twice-weekly direct serratus isolation. |
Progression: earn the next weight
Keep exercises consistent for about 8 weeks. When every working set reaches the top of its rep range at the target RIR with clean form on two exposures, add the smallest available load (usually about 2–5%), then rebuild reps. Example: 3 × 6–10 becomes 10/10/10; increase load and return near 6–8. RIR means the number of further clean reps you could perform. A lower load after another exercise is normal; compare the same exercise in the same session order.
Recovery and deloads
If performance drops across two repeated sessions, soreness persists into the next exposure, or sleep and motivation deteriorate, remove one set per exercise or take an extra rest day. For a deload, do roughly half the sets and stay 3–4 reps from failure for 5–7 days. Do not make up skipped workouts by doubling sessions. Sharp joint pain is a reason to stop and change the movement.
Supersets and sensible timing
On pull days, pair wrist extensions with crunches. On leg days, alternate adductor and abductor sets, or calves and side planks. Preserve rest and technique; do not superset heavy squats or RDLs. Smaller muscles receive both direct work and compound support. More exercise names do not automatically create better growth.
Nutrition and body composition
Start near your current maintenance intake rather than an aggressive cut. At 55–56 kg, a practical protein target is about 90–120 g/day from eggs, dairy, soy, pulses and other foods you tolerate. Track average morning weight, waist at the navel, and consistent monthly photos. Your 24% BIA reading is an estimate, not a precise diagnosis or a target-weight calculator. Adjust food modestly after 3–4 weeks of trends; avoid chasing rapid scale loss.
Cardio, sleep and progress checks
Use 2–3 easy cardio sessions of 15–25 minutes per week as a starting point, and regular walking. Increase gradually from your current baseline. Aim for 7–9 hours of sleep. Review lifts, waist, energy and recovery every 4 weeks. Reference physiques guide proportions; their appearance depends on muscle mass, fat, lighting and posing. No exact transformation timeline is promised.
Why these A/B variations
Systematic variation can help distribute movement patterns and regional stimulus, but changing every exercise constantly makes progress harder to track. A/B is an organization choice, not proven universally better than repeating a session. This plan repeats some anchors intentionally. Twice-weekly training distributes volume; it is not independently superior when total volume is matched. Prioritizing shoulder press first on Thursday addresses your concern about fatigue after chest.
Research behind the decisions
The exact routine and starting doses are a coaching application of the evidence, not a clinical trial of this particular plan.
- ACSM Position Stand (2026): progressive training and weekly volume; failure and elaborate programming are not necessary for effective outcomes.
- Schoenfeld et al. (2019): frequency meta-analysis: similar hypertrophy when volume is equated.
- Nunes et al. (2021): exercise-order meta-analysis: strength improvements favor exercises performed earlier; hypertrophy differences were not significant.
- Kassiano et al. (2022): exercise-variation review: purposeful variation may help; excessive random changes may hinder progress.
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