Welcome to Your 12-Week Program
Follow these steps in order for best results.
Step 1: Start Here
Learn how this program works and set up for success.
Step 2: Start Phase 1
Check out your week 1 workouts.
Resources & Tracking
Nutrition & mindset guides, 60+ video demos, pdf downloads, and a workout tracking sheet.
Progress isn’t about perfection. It’s about showing up consistently. Stick with this system and you’ll see the results.
If you notice any errors with the videos, exercises, or buttons in this program, please let us know.
Contact support here:
© 2025 XG Fitness. All rights reserved.
Step 1: Quickstart Guide
Set yourself up for success before starting your split.
How This Program Works
12 weeks. 3 phases.
Foundation
→ learn the movements, prepare your body for the program
Overload
→ building strength and size through progressive overload
Intensity
→ advanced methods to lose fat & define the muscle you've built
Choose the split that fits your lifestyle (3–6 days/week).Each workout links directly to video demos + form cues.
How to Read Set/Rep Notation
Example: 3×12 = 3 sets of 12 reps. Do 12 reps, rest, repeat for 3 total sets.
Your Quickstart Checklist
✔ Follow workouts in order
✔ Use the Fueling + Mindset guides
✔ Track your progress weekly
This program was built from my own training journey.Every workout you’ll do here is tested, optimized, and designed to give you results.
© 2025 XG Fitness. All rights reserved.
Resources & Tracking
Use these tools alongside your training to maximize results and stay consistent.
Video Library
60+ form demos and cues for every exercise in your program.
Nutrition Guide
High-level nutrition guidance to fuel muscle growth and recovery.
Mindset Guide
Practical tools for staying consistent, handling gym anxiety, and pushing through dips.
PROGRAM PDF
Download printable PDF of this split
EXERCISE ALTERNATIVES PDF
Quick swaps if you’re missing equipment or need a substitute exercise
Workout Tracking
Log your weights and reps weekly to stay accountable and see your progress add up.
To use the tracker: open the sheet → File → Make a copy → save to your own Google Drive.
The right tools don’t just guide your training, they keep you accountable. Use them and the results will follow.
© 2025 XG Fitness. All rights reserved.
Video Library
Quick demos and form cues for every exercise in your program.
CHEST
Barbell Flat Bench Press
Dumbbell Incline Bench Press
Dumbbell Flat Bench Press
High-to-Low Cable Fly
Incline Barbell Bench Press
Low-to-High Cable Fly
Machine Flat Chest Press
Machine Incline Chest Press
Pec Deck Fly
SHOULDERS
Behind-the-Back Cable Lateral Raise
Bent-Over Rear Delt Fly (Dumbbells)
Cable Front Raise
Cable Lateral Raise (Side)
Dumbbell Lateral Raise
Dumbbell Shoulder Press (Seated)
Face Pulls (Rope, Cable)
Seated Dumbbell Lateral Raise
Single-Arm Reverse Pec Deck Fly
Machine Shoulder Press (Seated)
BACK
Assisted Pull-Up (Wide Grip)
Bent-Over Barbell Row
Chest-Supported Dumbbell Row On Bench
Close Cable Row
Machine Chest-Supported Row
Neutral-Grip Pull-Up (Bodyweight)
Neutral-Grip Lat Pulldown
Single-Arm Chest-Supported Row (Machine)
T-Bar Row
Underhand Cable Row
Wide-Grip Lat Pulldown
Wide-Grip Pull-Up (Bodyweight)
Wide Grip Cable Row
BICEPS
Bayesian Curl (Cable)
EZ-Bar Cable Curl
EZ-Bar Curl (Standing)
Incline Dumbbell Curl
Preacher Curl
Rope Hammer Curl
Spider Curl
Concentration Curl
TRICEPS
Assisted Dip (Machine)
Dumbbell Overhead Extension (Seated)
Overhead Cable Extension (EZ-Bar)
EZ-Bar Pushdown (Cable)
Skull Crushers (EZ-Bar)
Machine Dip
Rope Pushdown (Triceps)
LEGS
Barbell Squat
Heel-Elevated Barbell Squat
Leg Extension (Machine)
Leg Press (Feet Close Width)
Leg Press (Feet Shoulder-Width – Quad Focus)
Romanian Deadlift
Seated Hamstring Curl (Machine)
Seated Leg Press (Feet Shoulder-Width – Quad Focus)
Smith Machine Reverse Lunge
Smith Machine Squat
Standing Calf Raise
Walking Lunge
ABS
Captain’s Chair Leg Raise
Captain’s Chair Leg Raise (Weighted)
Decline Russian Twist
Decline Sit-Up
Kneeling Cable Crunch
Good form is what will separate your results from everyone else. Never compromise it for heavy ego lifts.
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 4x/week (Push / Pull / Legs / Upper) 75–90 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
4 days a week. The sweet spot between intensity and recovery. Train hard, rest well, and let the results compound.
© 2025 XG Fitness. All rights reserved.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120s
Warm up: 2 light sets of your 1st exercise
Need Exercise Alternatives?
Week 1
Click on each exercise to see the video demo below it
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Seated Dumbbell Shoulder Press3×12
Incline Machine Chest Press3×10
High-to-Low Cable Chest Fly3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10/arm
Rope Tricep Pushdown3×10
Overhead Cable Tricep Extension3×10
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×10
Wide-Grip Lat Pulldown3×10
Chest-Supported Row (Machine)3×10
EZ Bar Cable Curl3×10
Incline Dumbbell Curl3×10
Preacher Curl (Machine or EZ Bar)2×12
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×15
Leg Press3×15
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Captain’s Chair Leg Raise3×15
Rest 90–120 sec between sets.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×10
Close-Grip Cable Row3×12
Neutral-Grip Lat Pulldown3×12
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×12
A1: Rope Pushdown3×10
A2: EZ-Bar Cable Curl3×12
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
DAY 1 — PUSH DAY
Seated Dumbbell Shoulder Press3×14
Incline Machine Chest Press3×12
High-to-Low Cable Chest Fly3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12/arm
Rope Tricep Pushdown3×12
Overhead Cable Tricep Extension3×12
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×12
Wide-Grip Lat Pulldown3×12
Chest-Supported Row (Machine)3×12
EZ Bar Cable Curl3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)2×14
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×17
Leg Press3×17
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×25
Captain’s Chair Leg Raise3×17
Rest 90–120 sec between sets.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×12
Close-Grip Cable Row3×14
Neutral-Grip Lat Pulldown3×14
A1: Cable Front Raise3×14
A2: Behind-the-Back Cable Lateral Raise3×14
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×14
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Warm up: 2 light sets of your 1st exercise
Special Intensity Methods:Drop Set: Do the assigned reps, then immediately lower the weight and rep out with good form.Pyramid Set: Each set gets heavier as reps go down (e.g. 15 → 12 → 10 → 8)Need Exercise Alternatives?
Week 3
Choose a weight that allows you to reach failure
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×8
High-to-Low Cable Fly3×10
Machine Shoulder Press (Seated)3×8
Seated Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10/arm
Rope Tricep Pushdown (Cable)3×10
Skull Crushers (EZ-Bar)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×8
Wide-Grip Lat Pulldown3×8
Chest-Supported Row (Machine)3×8
EZ-Bar Curl (Standing)3×10
Incline Dumbbell Curl3×10
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Captain’s Chair Leg Raise (Weighted)3×12
Kneeling Cable Crunch3×10
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×8
Close-Grip Cable Row3×8
Neutral-Grip Lat Pulldown3×8
A1: Cable Front Raise3×10
A2: Behind-the-Back Cable Lateral Raise3×10
A1: EZ-Bar Curl (Standing)3×8
A2: Skull Crushers3×8
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Week 4
You should be increasing reps this week, push yourself
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×9
High-to-Low Cable Fly3×11
Machine Shoulder Press (Seated)3×9
Seated Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11/arm
Rope Tricep Pushdown (Cable)3×11
Skull Crushers (EZ-Bar)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×9
Wide-Grip Lat Pulldown3×9
Chest-Supported Row (Machine)3×9
EZ-Bar Curl (Standing)3×11
Incline Dumbbell Curl3×11
Preacher Curl (Machine or EZ Bar)3×13
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
Captain’s Chair Leg Raise (Weighted)3×13
Kneeling Cable Crunch3×11
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×9
Close-Grip Cable Row3×9
Neutral-Grip Lat Pulldown3×9
A1: Cable Front Raise3×11
A2: Behind-the-Back Cable Lateral Raise3×11
A1: EZ-Bar Curl (Standing)3×9
A2: Skull Crushers3×9
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Week 5
Increase your reps again, this is how you grow
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×10
High-to-Low Cable Fly3×12
Machine Shoulder Press (Seated)3×10
Seated Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12/arm
Rope Tricep Pushdown (Cable)3×12
Skull Crushers (EZ-Bar)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×10
Wide-Grip Lat Pulldown3×10
Chest-Supported Row (Machine)3×10
EZ-Bar Curl (Standing)3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×14
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
Captain’s Chair Leg Raise (Weighted)3×14
Kneeling Cable Crunch3×12
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×10
Close-Grip Cable Row3×10
Neutral-Grip Lat Pulldown3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×12
A1: EZ-Bar Curl (Standing)3×10
A2: Skull Crushers3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×8
High-to-Low Cable Fly3×10
Machine Shoulder Press (Seated)3×8
Seated Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10/arm
Rope Tricep Pushdown (Cable)3×10
Skull Crushers (EZ-Bar)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×8
Wide-Grip Lat Pulldown3×8
Chest-Supported Row (Machine)3×8
EZ-Bar Curl (Standing)3×10
Incline Dumbbell Curl3×10
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Captain’s Chair Leg Raise (Weighted)3×12
Kneeling Cable Crunch3×10
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×8
Close-Grip Cable Row3×8
Neutral-Grip Lat Pulldown3×8
A1: Cable Front Raise3×10
A2: Behind-the-Back Cable Lateral Raise3×10
A1: EZ-Bar Curl (Standing)3×8
A2: Skull Crushers3×8
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Week 7
Increase your reps this week, the limit only exists in your mind
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×9
High-to-Low Cable Fly3×11
Machine Shoulder Press (Seated)3×9
Seated Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11/arm
Rope Tricep Pushdown (Cable)3×11
Skull Crushers (EZ-Bar)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×9
Wide-Grip Lat Pulldown3×9
Chest-Supported Row (Machine)3×9
EZ-Bar Curl (Standing)3×11
Incline Dumbbell Curl3×11
Preacher Curl (Machine or EZ Bar)3×13
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
Captain’s Chair Leg Raise (Weighted)3×13
Kneeling Cable Crunch3×11
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×9
Close-Grip Cable Row3×9
Neutral-Grip Lat Pulldown3×9
A1: Cable Front Raise3×11
A2: Behind-the-Back Cable Lateral Raise3×11
A1: EZ-Bar Curl (Standing)3×9
A2: Skull Crushers3×9
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
DAY 1 — PUSH DAY
Incline Barbell Bench Press3×10
High-to-Low Cable Fly3×12
Machine Shoulder Press (Seated)3×10
Seated Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12/arm
Rope Tricep Pushdown (Cable)3×12
Skull Crushers (EZ-Bar)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Row3×10
Wide-Grip Lat Pulldown3×10
Chest-Supported Row (Machine)3×10
EZ-Bar Curl (Standing)3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×14
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
Captain’s Chair Leg Raise (Weighted)3×14
Kneeling Cable Crunch3×12
Pyramid = add weight each set as reps drop (e.g., 20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — UPPER BODY
Barbell Flat Bench Press3×10
Close-Grip Cable Row3×10
Neutral-Grip Lat Pulldown3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×12
A1: EZ-Bar Curl (Standing)3×10
A2: Skull Crushers3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Warm up: 2 light sets of your 1st exercise
Special Intensity Methods:Drop Set: Do the assigned reps, then immediately lower the weight and rep out with good form.Double Drop: Same as a drop set, but lower the weight twice in one set.Pyramid Set: Each set gets heavier as reps go down (e.g. 15 → 12 → 10 → 8)Need Exercise Alternatives?
Week 9
This phase isn't going to be easy, but it is going to worth it.
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Machine Chest Press (Single + Both Arms)3×5+5
High-to-Low Cable Chest Fly (Drop Set last set)3×12
Machine Shoulder Press3×10
Cable Lateral Raise → Mechanical Drop Set with Dumbbells3×12 (+10 last set)
Single-Arm Reverse Pec Deck3×12/arm
Rope Tricep Pushdown (Drop Set last 2 sets)3×12
Cable Overhead Triceps Extension3×12
DS (last set) = after the set, reduce weight slightly and do 6 more reps. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Mechanical DS = after failure on cables, switch to light dumbbells for +10 strict reps. “5+5” = 5 each arm then 5 both arms. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Wide-Grip Underhand Cable Row3×10
Wide-Grip Lat Pulldown (Drop Set last set)3×12
Chest-Supported Row (Machine)3×10
EZ Bar Cable Curl (Drop Set last set)3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)2×12
Pulldown & Curl DS (last set) = after your last set, reduce weight slightly and do 6 more reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→10 + 2×10
Seated Leg Press (Quad Focus — Feet Low/Close)3×12
Leg Extension (Drop Set last set)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Pyramid = add weight as reps drop (20→15→12→10). Double DS on the last squat set = reduce weight twice and do 6 more reps each time. Leg Extension DS (last set) = reduce once and do 6 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×12
Close-Grip Cable Row3×12
Neutral-Grip Lat Pulldown3×12
A1: Cable Front Raise (Drop Set every set)3×12
A2: Behind-the-Back Cable Lateral Raise3×12
A1: EZ Bar Cable Curl (Drop Set last 2 sets)3×12
A2: Rope Pushdown (Drop Set last 2 sets)3×12
Front Raise DS (every set) = after each set reduce weight slightly and do 6 more reps. Curl & Pushdown DS (last 2) = reduce once on each of the last 2 sets and do 6 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
DAY 1 — PUSH DAY
Incline Machine Chest Press (Single + Both Arms)3×6+5
High-to-Low Cable Chest Fly (Drop Set last set)3×13
Machine Shoulder Press3×11
Cable Lateral Raise → Mechanical Drop Set with Dumbbells3×13 (+11 last set)
Single-Arm Reverse Pec Deck3×13/arm
Rope Tricep Pushdown (Drop Set last 2 sets)3×13
Cable Overhead Triceps Extension3×13
DS (last set) = after the set, reduce weight slightly and do 7 more reps. DS (last 2 sets) = reduce once on each of the last 2 sets and do 7 more reps. Mechanical DS = after failure on cables, switch to light dumbbells for +11 strict reps. “6+5” = 6 each arm then 5 both arms. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Wide-Grip Underhand Cable Row3×11
Wide-Grip Lat Pulldown (Drop Set last set)3×13
Chest-Supported Row (Machine)3×11
EZ Bar Cable Curl (Drop Set last set)3×13
Incline Dumbbell Curl3×13
Preacher Curl (Machine or EZ Bar)2×13
Pulldown & Curl DS (last set) = after your last set, reduce weight slightly and do 7 more reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→10 + 2×10
Seated Leg Press (Quad Focus — Feet Low/Close)3×13
Leg Extension (Drop Set last set)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
A1: Decline Sit-Up3×13
A2: Decline Russian Twist3×13
Pyramid = add weight as reps drop (20→15→12→10). Double DS on the last squat set = reduce weight twice and do 7 more reps each time. Leg Extension DS (last set) = reduce once and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×13
Close-Grip Cable Row3×13
Neutral-Grip Lat Pulldown3×13
A1: Cable Front Raise (Drop Set every set)3×13
A2: Behind-the-Back Cable Lateral Raise3×13
A1: EZ Bar Cable Curl (Drop Set last 2 sets)3×13
A2: Rope Pushdown (Drop Set last 2 sets)3×13
Front Raise DS (every set) = after each set reduce weight slightly and do 7 more reps. Curl & Pushdown DS (last 2) = reduce once on each of the last 2 sets and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
Week 11
Lean into the pain and it will make you stronger
DAY 1 — PUSH DAY
Incline Machine Chest Press (Single + Both Arms)3×7+6
High-to-Low Cable Chest Fly (Drop Set last set)3×14
Machine Shoulder Press3×12
Cable Lateral Raise → Mechanical Drop Set with Dumbbells3×14 (+11 last set)
Single-Arm Reverse Pec Deck3×14/arm
Rope Tricep Pushdown (Drop Set last 2 sets)3×14
Cable Overhead Triceps Extension3×14
DS (last set) = after the set, reduce weight slightly and do 7 more reps. DS (last 2 sets) = reduce once on each of the last 2 sets and do 7 more reps. Mechanical DS = after failure on cables, switch to light dumbbells for +11 strict reps. “7+6” = 7 each arm then 6 both arms. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Wide-Grip Underhand Cable Row3×12
Wide-Grip Lat Pulldown (Drop Set last set)3×14
Chest-Supported Row (Machine)3×12
EZ Bar Cable Curl (Drop Set last set)3×14
Incline Dumbbell Curl3×14
Preacher Curl (Machine or EZ Bar)2×14
Pulldown & Curl DS (last set) = after your last set, reduce weight slightly and do 7 more reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×21→16→13→11 + 2×10
Seated Leg Press (Quad Focus — Feet Low/Close)3×14
Leg Extension (Drop Set last set)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Pyramid = add weight as reps drop (21→16→13→11). Double DS on the last squat set = reduce weight twice and do 7 more reps each time. Leg Extension DS (last set) = reduce once and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×14
Close-Grip Cable Row3×14
Neutral-Grip Lat Pulldown3×14
A1: Cable Front Raise (Drop Set every set)3×14
A2: Behind-the-Back Cable Lateral Raise3×14
A1: EZ Bar Cable Curl (Drop Set last 2 sets)3×14
A2: Rope Pushdown (Drop Set last 2 sets)3×14
Front Raise DS (every set) = after each set reduce weight slightly and do 7 more reps. Curl & Pushdown DS (last 2) = reduce once on each of the last 2 sets and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
Week 12
You made it this far, don't slow down now
💡 Tip: For best performance, close videos after viewing. Keeping fewer videos open helps the hub load faster on all devices.
DAY 1 — PUSH DAY
Incline Machine Chest Press (Single + Both Arms)3×8+7
High-to-Low Cable Chest Fly (Drop Set last set)3×15
Machine Shoulder Press3×13
Cable Lateral Raise → Mechanical Drop Set with Dumbbells3×15 (+11 last set)
Single-Arm Reverse Pec Deck3×15/arm
Rope Tricep Pushdown (Drop Set last 2 sets)3×15
Cable Overhead Triceps Extension3×15
DS (last set) = after the set, reduce weight slightly and do 7 more reps. DS (last 2 sets) = reduce once on each of the last 2 sets and do 7 more reps. Mechanical DS = after failure on cables, switch to light dumbbells for +11 strict reps. “8+7” = 8 each arm then 7 both arms. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Wide-Grip Underhand Cable Row3×13
Wide-Grip Lat Pulldown (Drop Set last set)3×15
Chest-Supported Row (Machine)3×13
EZ Bar Cable Curl (Drop Set last set)3×15
Incline Dumbbell Curl3×15
Preacher Curl (Machine or EZ Bar)2×15
Pulldown & Curl DS (last set) = after your last set, reduce weight slightly and do 7 more reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — LEGS & ABS
Smith Machine Squat (Pyramid + Double Drop Set)4×22→17→14→12 + 2×10
Seated Leg Press (Quad Focus — Feet Low/Close)3×15
Leg Extension (Drop Set last set)3×15
Seated Hamstring Curl (Machine)3×15
Standing Calf Raise3×30
A1: Decline Sit-Up3×15
A2: Decline Russian Twist3×15
Pyramid = add weight as reps drop (22→17→14→12). Double DS on the last squat set = reduce weight twice and do 7 more reps each time. Leg Extension DS (last set) = reduce once and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — UPPER BODY
Flat Machine Chest Press3×15
Close-Grip Cable Row3×15
Neutral-Grip Lat Pulldown3×15
A1: Cable Front Raise (Drop Set every set)3×15
A2: Behind-the-Back Cable Lateral Raise3×15
A1: EZ Bar Cable Curl (Drop Set last 2 sets)3×15
A2: Rope Pushdown (Drop Set last 2 sets)3×15
Front Raise DS (every set) = after each set reduce weight slightly and do 7 more reps. Curl & Pushdown DS (last 2) = reduce once on each of the last 2 sets and do 7 more reps. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
MY LETTER TO YOU 🔒 (unlocks when you finish this split)
Finishing the 4-day split is no small feat. Adding that extra day took more commitment, more energy, and more discipline, and you proved you could handle it.
This split was built to push you further, to teach balance between volume, intensity, and recovery. Every time you showed up, you reinforced that you can adapt and grow.
It is easy to compare yourself to others, but progress is about you. Training isn’t just about numbers, it’s about building a body you feel at home in. By completing this split, you have stacked another layer of strength and confidence on your foundation.
Consistency will always beat perfection. You don't need flawless execution, you need to keep showing up. And you did.
From here you have two good options. If you want to reinforce your progress, you can restart the 4-day split with heavier weights and sharper execution. If you feel ready for more, check out the 5-day split and let your body adapt to the added volume. Both paths will move you forward.
— Xavier
NEXT STEPS
Take a Deload Week. One easy week of light cardio, stretching, or mobility.
Restart the 4-Day Split or Check out the 5 day split. Both are valid. Restarting helps you build mastery, moving forward adds more volume and frequency. Choose based on your readiness.
Keep tracking. Log weights, reps, and aim for small weekly improvements.
Refresh form. Revisit the video library before beginning the new split.
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