Torso (push & pull) limbs (arms & legs) cardio. T rex to X.

My legs are big enough. I want to grow my upper body and get my running stats up. 

Time to recover from T rex body shape and get that X shape. 

Exercise selection changes through the week. 
Exercise order reflects what you want to grow. Calves are an exception and they should be done first. Easy to recover and don’t hinder other things.

Push, pull, and abs are on the first day.
Shoulders, triceps, biceps, forearms are on the second day. Superset is recommended. 

Cardio, legs and stretching (let’s get those splits done), and any lagging body part is on the third day. Cardio tracks the minutes you can run for in a stretch. Doing it for 30 minutes at 10 kmph will get you to a 5K run. Don’t skip the warmup. 

Important: go to failure if you’re small or are lifting small weights. Sets as many as you can do between 2-5. Reps don’t matter if you’re going to failure. But pick such a weight that lets you do 8-15 reps. Eat well. Hit protein. Aim to gain 1-1.5 KGs every month for 6-8 months.  After that, lose 2 kgs a month for 2 months. And switch it up in the next two months. One year later you’re jacked and stacked.

References: 
1. Renaissance periodisation’s Mike Israetel
2. Basement bodybuilding

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Week 1

AD Press

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Wrist Curls

Upright Row (Dumbbell)

Reverse Wrist Curl (Barbell)

Seated Calf Raise

Deadlift (Barbell)

Squat (Barbell)

Shrug (Barbell)

Y Raise

Pull-Up (Bodyweight)

Lat Pulldown

Bench Press (Barbell)

Standing Pullover (Cable)

Pec Deck (Machine)

Bent Over Row (Dumbbell)

Bench Press (Dumbbell)

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