8 sets

a program with autonomy and simplicity regarding exercise selection. simply complete the 8 sets per muscle group and stay in the zone, keep the facia pumped. 

this is an 8 day split so the arm day is repeated, don’t go to the next week

sets and reps are not hard law and can be tweaked but the rule is 8 total sets per muscle on that day

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Lying Leg Curl

Leg Extension

Leg Curl

Goblet Squat

Seated Calf Raise

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Rear Delt Fly (Dumbbell)

Rear Delt Fly (Machine)

Hammer Curl

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Skull Crusher (Barbell)

Incline Bench Press (Smith Machine)

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