Current Week
Week 1
W1W6W12
This Week
MON
Monday
Chest + Side Delts + Triceps
TUE
Tuesday
Back + Biceps
WED
Wednesday
Legs A
THU
Thursday
Shoulder + Core + Mobility
FRI
Friday
Upper Body Shape
SAT
Saturday
Legs B + Arms/Glutes
Sunday
Rest Day
Keep pain ≤3/10 · 1-2 reps in reserve · Brace core