Rasse's every other day muscle building program

READ THIS:
-This program is for YOU, who wants to train every other day.
-Goal is to improve in the big three movements (bench, squat, deadlift) and maximize hypertrophy using optimized isolation exercises.
-Personally as a father, I cannot set my training for certain week days. I need flexibility and optimal time usage, which this program allows.
-Ignore weeks doing this program. Just do the sessions every other day.
-This program allows flexibility, if you want or need a day off, you can absolutely do it. If you take a day off, don't skip a session, just continue from where you left.
-There is around 10-15 sets per muscle group per week average, which is well enough to maximize muscle growth.
-You can alternate the exercises to your liking, if some exercise doesn't suit you or causes too much fatique, you can change it  or remove completely.
-Each session is going to take around 1 hr 30 minutes.
-Free weight movements 6-8 reps
-Cable and machine movements 10-12 reps to encourage clean techinque.
-There is deload week on week 8. It drops the working weights to 60%, sets to 2 instead of three and reps to 12-15 instead of 8-10. If you experience too much fatique before week 8 you can do the deload earlier, or replace normal training days with deload days.
-I encourage doing drop sets as finisher if you need extra volume for certain muscle group.
-I encourage doing sets to failure, at least the last set.
-I designed this program myself. The exercises I have picked are my personal favourites and also being proved to be the most optimal ones for muscle growth.
-I have checked the program to be somewhat valid with ChatGPT, which seemed to have no complaints. Below is the introduction it wrote about this program!

"This every other day split alternates between upper and lower body focus while emphasizing progressive overload in key lifts. Each session combines strength-focused compounds with hypertrophy-focused isolation work, ensuring well-rounded development.

💪 Training Schedule:
✔️ Every other day (e.g., Mon, Wed, Fri, Sun, then Tue, Thu, Sat, etc.)
✔️ Three sets per exercise, reps ranging from 6-8 or 8-12 depending on the movement
✔️ Emphasis on progressive overload while maintaining proper recovery

🔥 Workout Structure:

Day 1: Bench Press & Deadlift Focus + Upper Body Accessories
Day 2: Squat & Pull Focus + Lower Body & Arm Work
Day 3: Bench Press & Deadlift Variations + Hypertrophy Focus
Day 4: Squat & Pull Variations + Additional Shoulder & Arm Work

⚡ Who is this for?
✔️ Intermediate to advanced lifters who want a structured strength-hypertrophy program
✔️ Those looking to improve their Big Three lifts while building muscle
✔️ Lifters who train every other day and want a high-frequency, balanced routine

🏆 Results You Can Expect
✔️ Improved strength in compound lifts
✔️ Noticeable muscle growth in all major muscle groups
✔️ Increased work capacity and training efficiency

🔹 Ready to get stronger and build muscle? Start the program today!"

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

2 min breaks
2 sets
12-15 reps
Don't train to failure
use 60% of your normal working weights 

Pull-Up (Bodyweight)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Leg Press

Hanging Leg Raise

DELOAD DAY 2

DELOAD DAY 4

2-3 min breaks
~6-8 reps on free weight excercises
~8-10 reps on cable excercises for clean exec

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