School Gym

Weekly Schedule

Day	Training
Monday	Upper A — Upper Chest and Upper Back
Tuesday	Lower A — Hamstrings and Calves
Wednesday	Rest
Thursday	Upper B — Back and Upper Chest
Friday	Lower B — Quads and Calves
Weekend	Rest and meal prep

Default bus: 5:30 PM Leave gym: 5:25 PM Club day: Train 4:30–6:25 PM, then take the 6:30 PM bus.

Upper A — Upper Chest, Upper Back and Biceps

Exercise	Sets	Reps
Incline Dumbbell Press, 20–30°	2	4–7
Behind-the-Back Cable Lateral Raise	3	7–10
Chest-Supported Row Machine + Same-Weight Kelso Dropset	2	4–7 + 8–12
Dumbbell Preacher Curl	2	7–10
Incline Dumbbell Curl	1	7–10
One-Arm Neutral-Grip Row Machine, Lat Bias	1	4–7 each
Wide-Grip Lat Pulldown	1	4–7
Single-Arm Low-to-High Cable Fly	2	7–10 each
Cuffed Single-Arm Pushdowns	1	7–10

15 counted working sets

After each chest-supported row working set, immediately perform a Kelso dropset using the same weight. Kelso dropsets are not counted toward the working-set total.

Lower A — Hamstring Focus

Exercise	Sets	Reps
Single-Leg Dumbbell Standing Calf Raise	3	7–10 each
Stiff-Leg Deadlift	2	4–7
Hamstring Curl	2	7–10
Pendulum Squat	1	5–9
Leg Extension	1	7–10
Cable Crunch	1	7–10

10 working sets

Upper B — Back, Upper Chest and Biceps

Exercise	Sets	Reps
Chest-Supported Row Machine + Same-Weight Kelso Dropset	2	4–7 + 8–12
Incline Dumbbell Press, 20–30°	2	4–7
Behind-the-Back Cable Lateral Raise	2	7–10
Dumbbell Preacher Curl	2	7–10
Incline Dumbbell Curl	1	7–10
One-Arm Neutral-Grip Row Machine, Lat Bias	2	4–7 each
Wide-Grip Lat Pulldown	1	4–7
Single-Arm Cable Reverse Fly	1	7–10 each
Cuffed Single-Arm Pushdowns	2	7–10

15 counted working sets

After each chest-supported row working set, immediately perform a Kelso dropset using the same weight. Kelso dropsets are not counted toward the working-set total.

Lower B — Quad Focus

Exercise	Sets	Reps
Single-Leg Dumbbell Standing Calf Raise	3	7–10 each
Pendulum Squat	2	4–7
Leg Extension	2	7–10
Stiff-Leg Deadlift	1	5–9
Hamstring Curl	1	7–10
Cable Crunch	1	7–10

10 working sets

Weekly Direct Sets

Muscle	Sets
Upper chest	6
Upper back	4
Lats	5
Side delts	5
Rear delts	1
Biceps	6
Triceps	3
Quads	6
Hamstrings	6
Calves	6
Abs	2

Total counted working sets: 50

The four weekly Kelso dropsets are additional upper-back work and are not included in the 50-set total.

School-Day Food

Lunch — 12:20 PM

Chicken rice bowl or ground-beef pasta bowl.

Target:

600–800 calories
35–50 g protein
80–110 g carbohydrates
10–25 g fat

Pre-Workout

Default Setup

12 oz juice
1 tbsp honey mixed into the juice
2 × 1 oz raisin boxes

Approximate total:

~400 calories
~100 g carbohydrates
~2 g protein
~0 g fat

Timing

Have the pre-workout approximately 50 minutes before training.

3:30 PM workout: around 2:40 PM
4:00 PM workout: around 3:10 PM
4:30 PM workout: around 3:40 PM

Mix the honey directly into the juice at home and shake well before drinking.

Bus Rule

Set an alarm 10 minutes before leaving.

Finish the current set and leave the gym 5 minutes before the bus.

Do not miss the bus for isolation work.