Upper Lower

Weekly Schedule

Day	Workout
Monday	Lower A — Quad Focus
Tuesday	Upper A — Chest & Biceps Focus
Wednesday	Lower B — Hamstring & Glute Focus
Thursday	Upper B — Back & Shoulders Focus
Friday	Lower A — Quad Focus
Saturday	Upper A — Chest & Biceps Focus
Sunday	Rest

Monday & Friday — Lower A

Quad Focus

Exercise	Sets	RIR
Pendulum Squat	2	1, 1
Stiff-Leg Deadlift	1	1
Leg Extension	1	1
Single-Leg KAS Glute Bridge on Leg Extension Machine	1	0
Seated Leg Curl	1	1
Single-Leg DB Calf Raise	2	1, 1
Incline-Bench Single-Leg Cable Adduction	1	1
Weighted GHD Crunch	1	1

Working Sets: 10

Notes: Use 2 yoga mats on the leg extension and seated leg curl. Keep leg extension and KAS together for setup efficiency. KAS: controlled partial ROM with a stable pelvis. For adduction, use the padded strap around the lower thigh just above the knee, keep the pelvis still, and control the stretched position.

Tuesday & Saturday — Upper A

Chest & Biceps Focus

Exercise	Sets	RIR
Cuffed Low-to-High Cable Fly, 30° Bench, Facing Stack	2	1, 0
Standard Cable Fly, Upright Bench	1	1
Benched Cable Pushdown	2	1, 0
Behind-the-Back Cuffed Lateral Raise	1	1
Single-Arm DB Recline Curl	2	1, 0
Wide-Grip Lat Pulldown	1	1
Kelso Shrug	1	1
One-Arm Neutral Row, Lat Bias	1	1
DB Shoulder Press	1	1

Working Sets: 13

Wednesday — Lower B

Hamstring & Glute Focus

Exercise	Sets	RIR
Stiff-Leg Deadlift	2	1, 1
Pendulum Squat	1	1
Lying Leg Curl	1	1
Leg Extension	1	1
Single-Leg KAS Glute Bridge on Leg Extension Machine	1	0
Single-Leg DB Calf Raise	1	1
Incline-Bench Single-Leg Cable Adduction	1	1
Weighted GHD Crunch	1	1

Working Sets: 9

Notes: SLDLs get 2 sets because this is the hamstring/glute-focused day. Leg curl stays after pendulum. Keep leg extension and KAS together. Adduction stays at 1 set.

Thursday — Upper B

Back & Shoulders Focus

Exercise	Sets	RIR
Cuffed Low-to-High Cable Fly, 30° Bench, Facing Stack	1	1
Standard Cable Fly, Upright Bench	1	1
Benched Cable Pushdown	2	1, 0
Wide-Grip Lat Pulldown	1	1
Kelso Shrug	1	1
One-Arm Neutral Row, Lat Bias	1	1
Single-Arm DB Recline Curl	2	1, 0
Behind-the-Back Cuffed Lateral Raise	2	1, 0
Single-Arm Cuffed Reverse Fly	1	1

Working Sets: 12

Sunday — Rest

Weekly Volume

Exercise	Sets/Week
Cuffed Low-to-High Cable Fly	5
Standard Cable Fly	3
Benched Cable Pushdown	6
Behind-the-Back Cuffed Lateral Raise	4
Single-Arm DB Recline Curl	6
Wide-Grip Lat Pulldown	3
Kelso Shrug	3
One-Arm Neutral Row, Lat Bias	3
DB Shoulder Press	2
Single-Arm Cuffed Reverse Fly	3
Pendulum Squat	5
Leg Extension	3

Session Times

Day	Sets	Target Time
Monday — Lower A	10	50–60 min
Tuesday — Upper A	13	55–70 min
Wednesday — Lower B	9	40–50 min
Thursday — Upper B	12	55–70 min
Friday — Lower A	10	50–60 min
Saturday — Upper A	13	55–70 min