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: Choose Your Split

Pick the 3, 4, 5, or 6-day program that fits your lifestyle.

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

✔ Read the Welcome Guide

✔ Pick your training split

✔ Follow workouts in order

✔ Use the Fueling + Mindset guides

✔ Track your progress weekly

↓ OPEN WELCOME GUIDE

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.

Step 2: Choose Your Split

You’ll follow one split for the full 12 weeks. Pick the option that matches your lifestyle (3–6 days/week).

3-Day Split : The Essentials

Upper / Lower / Upper.

Perfect if you’re new to training or prefer more rest days.

⏱ 60–75 min per day.

Beginner

4-Day Split : The Perfect Balance

Push / Pull / Legs / Upper

For those who want results without committing 5–6 days.

⏱ 75–90 min per day.

Intermediate

5-Day Split : The Hybrid

Push / Pull / Legs / Shoulders & Arms / Chest & Back

More volume and variety for faster gains, still manageable for most lifters.

⏱ 90–120 min per day.

Advanced

6-Day Split : The Elite Split

Chest & Back / Legs / Shoulders & Arms / Legs / Shoulders & Back / Chest & Arms

High-volume plan for experienced lifters. Delivers maximum results..

⏱ 90–120 min per day.

Advanced

Because of the size of this program, the hub is split into two secure sections. You may be asked to log in again when moving between splits.

There’s no perfect program. The best split is the one you stick with. Pick your path and commit.

© 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.

WORKOUT PDFs

Download printable PDFs for each split (3, 4, 5, and 6-day).

OPEN TRAINING SPLITS (PDFS)

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.

Start here

You’ll train 5x/week (Push / Pull / Legs / Shoulders & Arms / Chest & Back) 90–120 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

5 days. This is where structure turns into lifestyle. More volume, more refinement, more results. If you can show up here, you’ll start to see the physique you’ve been chasing take shape.

© 2025 XG Fitness. All rights reserved.

Phase 1

Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120
Warm up: 2 light sets of your 1st exercise

Need Exercise Alternatives?

View Exercise Alternatives Table here

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
Incline Dumbbell Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Seated Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Overhead Cable Tricep Extension3×12
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Cable Curl3×12
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×15
Romanian Deadlift (Barbell)3×12
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 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise2×12
A2: Behind-the-Back Cable Lateral Raise2×12
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×12
Cable Bayesian Curl2×12
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×10
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
Incline Dumbbell Press3×12
High-to-Low Cable Chest Fly3×14
Machine Shoulder Press3×12
Seated Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×14
Rope Tricep Pushdown3×14
Overhead Cable Tricep Extension3×14
Rest 90–120 sec between sets.
DAY 2 — PULL DAY
Cable Row (Wide Grip)3×12
T-Bar Row (Close Grip)2×12
Wide-Grip Lat Pulldown3×14
EZ Bar Cable Curl3×14
Incline Dumbbell Curl3×14
Preacher Curl (Machine or EZ Bar)3×12
Rest 90–120 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Quad Focus)3×16
Romanian Deadlift (Barbell)3×14
Leg Press3×16
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×24
Captain’s Chair Leg Raise3×16
Rest 90–120 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×12
A1: Cable Front Raise2×14
A2: Behind-the-Back Cable Lateral Raise2×14
Bent-Over Rear Delt Fly (Dumbbells)3×14
A1: Rope Pushdown3×14
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×14
Cable Bayesian Curl2×14
Do A1 + A2 back-to-back, then rest. Rest 90–120 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×12
Incline Machine Press3×12
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×12
Neutral-Grip Lat Pulldown3×12
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:

Pyramid Set: Each new set gets heavier with fewer reps (e.g. 15 → 12 → 10 → 8). Keep form locked in as weight increases.

Need Exercise Alternatives?

View Exercise Alternatives Table here

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 Press3×8
High-to-Low Cable Chest Fly3×10
Machine Shoulder Press3×8
Standing Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10
Rope Tricep Pushdown3×10
Skull Crushers (EZ Bar or Dumbbells)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
EZ Bar Curl (Barbell)3×10
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×10
Leg Press (Feet Low & Close)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×8
A1: Cable Front Raise3×10
A2: Behind-the-Back Cable Lateral Raise3×12/side
Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: Rope Pushdown3×10
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×10
Cable Bayesian Curl3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Machine Press3×8
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×8
Neutral-Grip Lat Pulldown3×10
Cable Crunch (Kneeling)3×10
Rest 90–180 sec between sets.

Week 4

You should be increasing reps this week, push yourself

DAY 1 — PUSH DAY
Incline Barbell Press3×9
High-to-Low Cable Chest Fly3×11
Machine Shoulder Press3×9
Standing Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11
Rope Tricep Pushdown3×11
Skull Crushers (EZ Bar or Dumbbells)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
EZ Bar Curl (Barbell)3×11
Incline Dumbbell Curl3×13
Preacher Curl (Machine or EZ Bar)3×11
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×11
Leg Press (Feet Low & Close)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×9
A1: Cable Front Raise3×11
A2: Behind-the-Back Cable Lateral Raise3×13/side
Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: Rope Pushdown3×11
A2: EZ-Bar Cable Curl3×13
Cable Overhead Extension3×11
Cable Bayesian Curl3×11
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Machine Press3×9
Low-to-High Cable Fly3×13
Wide-Grip Seated Cable Row3×11
Machine Chest-Supported Row (Neutral Grip)3×9
Neutral-Grip Lat Pulldown3×11
Cable Crunch (Kneeling)3×11
Rest 90–180 sec between sets.

Week 5

Increase your reps again, this is how you grow

DAY 1 — PUSH DAY
Incline Barbell Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Standing Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Skull Crushers (EZ Bar or Dumbbells)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Curl (Barbell)3×12
Incline Dumbbell Curl3×14
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
Romanian Deadlift (Barbell)2×12
Leg Press3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×14/side
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×12
Cable Bayesian Curl3×12
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×12
Cable Crunch (Kneeling)3×12
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 Press3×8
High-to-Low Cable Chest Fly3×10
Machine Shoulder Press3×8
Standing Dumbbell Lateral Raise3×12
Single-Arm Reverse Pec Deck (Rear Delt)3×10
Rope Tricep Pushdown3×10
Skull Crushers (EZ Bar or Dumbbells)3×8
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
EZ Bar Curl (Barbell)3×10
Incline Dumbbell Curl3×12
Preacher Curl (Machine or EZ Bar)3×10
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×10
Leg Press (Feet Low & Close)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×8
A1: Cable Front Raise3×10
A2: Behind-the-Back Cable Lateral Raise3×12/side
Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: Rope Pushdown3×10
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×10
Cable Bayesian Curl3×10
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Machine Press3×8
Low-to-High Cable Fly3×12
Wide-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Neutral Grip)3×8
Neutral-Grip Lat Pulldown3×10
Cable Crunch (Kneeling)3×10
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 Press3×9
High-to-Low Cable Chest Fly3×11
Machine Shoulder Press3×9
Standing Dumbbell Lateral Raise3×13
Single-Arm Reverse Pec Deck (Rear Delt)3×11
Rope Tricep Pushdown3×11
Skull Crushers (EZ Bar or Dumbbells)3×9
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
EZ Bar Curl (Barbell)3×11
Incline Dumbbell Curl3×13
Preacher Curl (Machine or EZ Bar)3×11
Rest 90–180 sec between sets.
DAY 3 — LEGS & ABS
Smith Squat (Pyramid Set)4×20→15→12→10
Romanian Deadlift (Barbell)2×11
Leg Press (Feet Low & Close)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×21
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×9
A1: Cable Front Raise3×11
A2: Behind-the-Back Cable Lateral Raise3×13/side
Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: Rope Pushdown3×11
A2: EZ-Bar Cable Curl3×13
Cable Overhead Extension3×11
Cable Bayesian Curl3×11
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Machine Press3×9
Low-to-High Cable Fly3×13
Wide-Grip Seated Cable Row3×11
Machine Chest-Supported Row (Neutral Grip)3×9
Neutral-Grip Lat Pulldown3×11
Cable Crunch (Kneeling)3×11
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 Press3×10
High-to-Low Cable Chest Fly3×12
Machine Shoulder Press3×10
Standing Dumbbell Lateral Raise3×14
Single-Arm Reverse Pec Deck (Rear Delt)3×12
Rope Tricep Pushdown3×12
Skull Crushers (EZ Bar or Dumbbells)3×10
Rest 90–180 sec between sets.
DAY 2 — PULL DAY
Barbell Bent-Over Row2×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
EZ Bar Curl (Barbell)3×12
Incline Dumbbell Curl3×14
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
Romanian Deadlift (Barbell)2×12
Leg Press (Feet Low & Close)3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×22
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Pyramid = add weight each set as reps drop (20→15→12→10). Rest 90–180 sec between sets.
DAY 4 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×14/side
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×12
Cable Bayesian Curl3×12
Do A1 + A2 back-to-back, then rest. Rest 90–180 sec between sets.
DAY 5 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly3×14
Wide-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Neutral Grip)3×10
Neutral-Grip Lat Pulldown3×12
Cable Crunch (Kneeling)3×12
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 your assigned reps first. Then, immediately lower the weight and push for extra reps until you can’t do more with good form.

Double Drop: Same as a drop set, but lower the weight twice in the same set for two extra rounds of reps.

Pyramid Set: Each new set gets heavier with fewer reps (e.g. 15 reps → 12 reps → 10 reps → 8 reps).

Myo-Reps: Do as many reps as you can, rest a few seconds, then continue. Repeat mini-rests until you hit the assigned total reps.

Need Exercise Alternatives?

View Exercise Alternatives Table here

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 Press (Single-Arm → Double-Arm in one set)3×5+5
High-to-Low Cable Fly (Drop Set each set)3×10
Machine Shoulder Press3×10
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×12/arm
Rope Pushdown (Drop Set last 2 sets)3×12
Overhead Cable Extension3×12
DS (each set) = after each set reduce weight slightly and do 6 more reps. “5+5” = 5 each arm, then 5 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×6+6
Wide-Grip Lat Pulldown3×12
Chest-Supported Row (Machine)3×12
EZ-Bar Cable Curl (Drop Set on last set only)3×10
Incline Dumbbell Curl (Myo-Rep)1×40 total
Preacher Curl (EZ Bar or Machine)3×12
Row: perform 6 wide-overhand, then switch to 6 underhand. Curl DS (last set only) = after your last set reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. 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 (Stance Variation Set)3×10+5
Leg Extension (Myo-Rep)1×40 total
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 final squat set = reduce weight twice and do 10 reps each time. Leg Press: 10 reps shoulder-width + 5 reps close stance per set. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×12
A1: Front Cable Raise (Drop Set)2×10
A2: Behind-the-Back Cable Lateral Raise2×10
Face Pulls (Rope, Cable)3×12
A1: Rope Pushdown (Drop Set last set)3×12
A2: EZ-Bar Cable Curl (Drop Set last set)3×12
A1: Rope Hammer Curl3×12
A2: Cable Overhead Extension3×12
Cable Bayesian Curl (Drop Set last set)2×12
A1 Raise DS = after each main set of A1 reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once on the final set and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly (Drop Set last set)3×12
Close-Grip Seated Cable Row (Drop Set last set)3×12
Neutral-Grip Lat Pulldown3×10
Machine Chest-Supported Single-Arm Row3×10/arm
Cable Crunch (Kneeling)3×12
Fly & Row DS (last set) = after the last set reduce weight slightly and do 6 more reps. 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 Press (Single-Arm → Double-Arm in one set)3×6+6
High-to-Low Cable Fly (Drop Set each set)3×11
Machine Shoulder Press3×11
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×13/arm
Rope Pushdown (Drop Set last 2 sets)3×13
Overhead Cable Extension3×13
DS (each set) = after each set reduce weight slightly and do 6 more reps. “6+6” = 6 each arm, then 6 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×7+7
Wide-Grip Lat Pulldown3×13
Chest-Supported Row (Machine)3×13
EZ-Bar Cable Curl (Drop Set on last set only)3×11
Incline Dumbbell Curl (Myo-Rep)1×43 total
Preacher Curl (EZ Bar or Machine)3×13
Row: perform 7 wide-overhand, then 7 underhand. Curl DS (last set only) = after your last set reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. 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→11 + 2×10
Seated Leg Press (Stance Variation Set)3×11+6
Leg Extension (Myo-Rep)1×43 total
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→11). Double DS on the final squat set = reduce weight twice and do 10 reps each time. Leg Press: 11 reps shoulder-width + 6 reps close stance per set. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×13
A1: Front Cable Raise (Drop Set)2×11
A2: Behind-the-Back Cable Lateral Raise2×11
Face Pulls (Rope, Cable)3×13
A1: Rope Pushdown (Drop Set last set)3×13
A2: EZ-Bar Cable Curl (Drop Set last set)3×13
A1: Rope Hammer Curl3×13
A2: Cable Overhead Extension3×13
Cable Bayesian Curl (Drop Set last set)2×13
A1 Raise DS = after each A1 set reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×11
Incline Machine Press3×11
Low-to-High Cable Fly (Drop Set last set)3×13
Close-Grip Seated Cable Row (Drop Set last set)3×13
Neutral-Grip Lat Pulldown3×11
Machine Chest-Supported Single-Arm Row3×11/arm
Cable Crunch (Kneeling)3×13
Fly & Row DS (last set) = after the last set reduce weight slightly and do 6 more reps. Keep pulls smooth with a hard squeeze, then control the return. 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 Press (Single-Arm → Double-Arm in one set)3×7+7
High-to-Low Cable Fly (Drop Set each set)3×12
Machine Shoulder Press3×12
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×14/arm
Rope Pushdown (Drop Set last 2 sets)3×14
Overhead Cable Extension3×14
DS (each set) = after each set reduce weight slightly and do 6 more reps. “7+7” = 7 each arm, then 7 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6–8 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×8+8
Wide-Grip Lat Pulldown3×14
Chest-Supported Row (Machine)3×14
EZ-Bar Cable Curl (Drop Set on last set only)3×12
Incline Dumbbell Curl (Myo-Rep)1×46 total
Preacher Curl (EZ Bar or Machine)3×14
Row = 8 wide-overhand + 8 underhand per set. Curl DS (last set only) = after your last set reduce weight slightly and do 6–8 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. 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→12 + 2×10
Seated Leg Press (Stance Variation Set)3×12+7
Leg Extension (Myo-Rep)1×46 total
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×30
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Squat pyramid = 20→15→12→12, then reduce twice for 10 reps each. Leg Press = 12 reps shoulder-width + 7 close stance. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Superset = perform A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×14
A1: Front Cable Raise (Drop Set)2×12
A2: Behind-the-Back Cable Lateral Raise2×12
Face Pulls (Rope, Cable)3×14
A1: Rope Pushdown (Drop Set last set)3×14
A2: EZ-Bar Cable Curl (Drop Set last set)3×14
A1: Rope Hammer Curl3×14
A2: Cable Overhead Extension3×14
Cable Bayesian Curl (Drop Set last set)2×14
Raise DS = after each A1 set reduce weight and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×12
Incline Machine Press3×12
Low-to-High Cable Fly (Drop Set last set)3×14
Close-Grip Seated Cable Row (Drop Set last set)3×14
Neutral-Grip Lat Pulldown3×12
Machine Chest-Supported Single-Arm Row3×12/arm
Cable Crunch (Kneeling)3×14
Fly & Row DS (last set) = reduce weight once and do 6 more reps. Keep pulls smooth with a squeeze, then control the return. Rest 60–120 sec. Do 15 min cardio after workout.

Week 12

You made it this far, don't slow down now

DAY 1 — PUSH DAY
Incline Machine Press (Single-Arm → Double-Arm in one set)3×8+8
High-to-Low Cable Fly (Drop Set each set)3×15
Machine Shoulder Press3×13
Cable Lateral Raise (Myo-Rep)1×40 total
Single-Arm Reverse Pec Deck (Rear Delt)3×15/arm
Rope Pushdown (Drop Set last 2 sets)3×15
Overhead Cable Extension3×15
DS (each set) = after each main set, reduce weight slightly and do 6 more reps. “8+8” = 8 each arm, then 8 both arms. DS (last 2 sets) = reduce once on each of the last 2 sets and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — PULL DAY
Seated Wide Grip Cable Row (Overhand → Underhand Finisher)3×9+9
Wide-Grip Lat Pulldown3×15
Chest-Supported Row (Machine)3×15
EZ-Bar Cable Curl (Drop Set on last set only)3×13
Incline Dumbbell Curl (Myo-Rep)1×50 total
Preacher Curl (EZ Bar or Machine)3×15
Row = 9 wide-overhand + 9 underhand per set. Curl DS (last set only) = after your last set, reduce weight slightly and do 6 more reps. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. 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→13 + 2×10
Seated Leg Press (Stance Variation Set)3×13+8
Leg Extension (Myo-Rep)1×50 total
Seated Hamstring Curl (Machine)3×15
Standing Calf Raise3×30
A1: Decline Sit-Up3×15
A2: Decline Russian Twist3×15
Squat pyramid = 20→15→12→13, then reduce twice for 10 reps each. Leg Press = 13 reps shoulder-width + 8 close stance. Myo-Rep = mini-sets with 10–15 sec rests until you hit the total. Superset = perform A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — SHOULDERS & ARMS
Machine Shoulder Press3×15
A1: Front Cable Raise (Drop Set)2×13
A2: Behind-the-Back Cable Lateral Raise2×13
Face Pulls (Rope, Cable)3×15
A1: Rope Pushdown (Drop Set last set)3×15
A2: EZ-Bar Cable Curl (Drop Set last set)3×15
A1: Rope Hammer Curl3×15
A2: Cable Overhead Extension3×15
Cable Bayesian Curl (Drop Set last set)2×15
Raise DS = after each A1 set, reduce weight slightly and do 6 more reps. Pushdown/Curl DS (last set) = reduce once and do 6 more reps. Bayesian Curl DS (last set) = reduce once and do 6 more reps. Supersets = do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — CHEST & BACK
Flat Machine Chest Press3×13
Incline Machine Press3×13
Low-to-High Cable Fly (Drop Set last set)3×15
Close-Grip Seated Cable Row (Drop Set last set)3×15
Neutral-Grip Lat Pulldown3×13
Machine Chest-Supported Single-Arm Row3×13/arm
Cable Crunch (Kneeling)3×15
Fly & Row DS (last set) = after the last set, reduce weight slightly and do 6 more reps. Keep pulls smooth with a strong squeeze, then control the return. Rest 60–120 sec. Do 15 min cardio after workout.
MY LETTER TO YOU 🔒 (unlocks when you finish this split)

If you’ve made it to the end of the 5-day split, take a moment to sit with what you’ve accomplished. Five days a week of showing up, pushing through fatigue, and balancing training with the rest of your life takes a level of discipline most people never commit to. By finishing this, you proved you can not only start, you can finish something demanding.

This split was built to test you, to push you toward the edge of what most people can realistically maintain while still progressing. Training is not just about numbers, it is about confidence, identity, and building a body you feel at home in. I hope this program helped you move toward that same sense of pride and ownership.

Every rep, every set, every time you showed up added to the foundation you began in Phase 1. You have shown yourself that you can stay disciplined, keep showing up when life pulls at you, and follow through on something bigger than yourself. The lessons are simple but powerful: consistency beats perfection, more is not always better, and the only way you fail is if you quit.

From here you have two good options. If you feel ready for more, move into the 6-day split and let your body adapt to the added frequency. If you want to reinforce progress, restart the 5-day split from Phase 1 with slightly heavier weights and sharper execution. Both paths move you forward.

— Xavier

NEXT STEPS

Take a Deload Week. One easy week with light cardio, stretching, or mobility to recharge before the next block.

Restart the 5-Day Split or Move to the 6-Day Split. Restarting builds mastery and cleaner form, moving forward adds volume and frequency. Choose based on readiness.

Keep tracking. Log weights and reps and aim for small weekly improvements.

Refresh form. Revisit the video library before you begin the next block.

© 2025 XG Fitness. All rights reserved.

Start here

You’ll train 6x/week (Chest & Back / Legs / Shoulders & Arms / Legs / Shoulders & Back / Chest & Arms) 90–120 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

6 days a week. This is for the dedicated. The line between average and exceptional is drawn here. Push harder, recover smarter, and watch yourself transform faster than you thought possible.

Phase 1

Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120
Warm up: 2 light sets of your 1st exercise

Need Exercise Alternatives?

View Exercise Alternatives Table here

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 — CHEST & BACK
Flat Barbell Bench Press3×10
Machine Incline Press3×10
High-to-Low Cable Fly3×12
Barbell Bent-Over Row3×10
Wide-Grip Lat Pulldown3×10
Close-Grip Seated Cable Row3×10
Machine Chest-Supported Row (Single-Arm)3×10/arm
Warm up: 2 sets light dips & pull-ups + 2 light sets of first exercise. Rest 60–120 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Quad Focus)3×12
Leg Press3×15
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Captain’s Chair Leg Raise3×15
Cable Crunch (Kneeling)3×12
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 60–120 sec.
DAY 3 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×10
Seated Dumbbell Lateral Raise3×12
Cable Front Raise3×12
Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: Rope Pushdown3×12
A2: EZ-Bar Cable Curl3×12
Cable Overhead Extension3×12
Cable Bayesian Curl2×12
Warm up: 2× assisted dips + 2× assisted neutral-grip pull-ups + 2 light sets shoulder press. Rest 60–120 sec.
DAY 4 — LEGS & ABS B
Smith Reverse Lunge3×12/leg
Seated Leg Press (Machine)3×12
Romanian Deadlift (Barbell or Dumbbell)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×15
Decline Sit-Up (Weighted)3×12
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 60–120 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×10
A2: Cable Front Raise3×12
A1: Behind-the-Back Cable Lateral Raise3×12
A2: Face Pulls (Rope, Cable)3×12
Wide-Grip Seated Cable Row3×10
Neutral-Grip Lat Pulldown3×10
Machine Chest-Supported Row (Neutral Grip)3×10/arm
Warm up: 2 light sets of first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 60–120 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×10
Incline Barbell Bench Press3×10
Low-to-High Cable Fly3×12
A1: EZ-Bar Pushdown3×12
A2: Rope Hammer Curl3×12
A1: Skull Crushers (EZ-Bar)3×12
A2: Incline Dumbbell Curl3×12
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 60–120 sec.

Week 2

Focus on doing the exercises correctly. Heavy weight isn't the focus here

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×12
Machine Incline Press3×12
High-to-Low Cable Fly3×14
Barbell Bent-Over Row3×12
Wide-Grip Lat Pulldown3×12
Close-Grip Seated Cable Row3×12
Machine Chest-Supported Row (Single-Arm)3×12/arm
Warm up: 2 sets light dips & pull-ups + 2 light sets of first exercise. Rest 60–120 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Quad Focus)3×14
Leg Press3×17
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×25
Captain’s Chair Leg Raise3×17
Cable Crunch (Kneeling)3×14
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 60–120 sec.
DAY 3 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×12
Seated Dumbbell Lateral Raise3×14
Cable Front Raise3×14
Bent-Over Rear Delt Fly (Dumbbells)3×14
A1: Rope Pushdown3×14
A2: EZ-Bar Cable Curl3×14
Cable Overhead Extension3×14
Cable Bayesian Curl2×14
Warm up: 2× assisted dips + 2× assisted neutral-grip pull-ups + 2 light sets shoulder press. Supersets = A1 + A2 back-to-back, then rest. Rest 60–120 sec.
DAY 4 — LEGS & ABS B
Smith Reverse Lunge3×14/leg
Seated Leg Press (Machine)3×14
Romanian Deadlift (Barbell or Dumbbell)3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×20
Decline Sit-Up (Weighted)3×14
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 60–120 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×12
A2: Cable Front Raise3×14
A1: Behind-the-Back Cable Lateral Raise3×14
A2: Face Pulls (Rope, Cable)3×14
Wide-Grip Seated Cable Row3×12
Neutral-Grip Lat Pulldown3×12
Machine Chest-Supported Row (Neutral Grip)3×12/arm
Warm up: 2 light sets of first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 60–120 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×12
Incline Barbell Bench Press3×12
Low-to-High Cable Fly3×14
A1: EZ-Bar Pushdown3×14
A2: Rope Hammer Curl3×14
A1: Skull Crushers (EZ-Bar)3×14
A2: Incline Dumbbell Curl3×14
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 60–120 sec.

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:

Pyramid Set: Each new set gets heavier with fewer reps (e.g. 15 → 12 → 10 → 8). Keep form locked in as weight increases.

Need Exercise Alternatives?

View Exercise Alternatives Table here

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 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Dumbbell Bench Press3×8
High-to-Low Cable Fly3×10
Barbell Bent-Over Row3×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
Warm up: 2 sets light assisted dips & pull-ups + 2 light sets of first exercise. Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Quad Focus)3×12
Leg Press3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Dumbbell Shoulder Press3×8
A1: Seated Dumbbell Lateral Raise3×10
A2: Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: EZ-Bar Cable Curl3×10
A2: Rope Pushdown3×10
A1: Rope Hammer Curl3×8
A2: EZ-Bar Pushdown (Heavy)3×8
A1: Incline Dumbbell Curl3×10
A2: Skull Crushers (EZ-Bar)3×8
Supersets = do A1 + A2 back-to-back, then rest. Warm up: 2× assisted dips + 2× assisted neutral-grip pull-ups + 2 light sets shoulder press. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×20 steps/leg
Leg Press (Stance Variation)3×12
Romanian Deadlift (Barbell or Dumbbell)3×10
Leg Extension (Machine)3×10
Seated Hamstring Curl (Machine)3×10
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Do A1 + A2 back-to-back, then rest. Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×8
A2: Cable Front Raise3×10
A1: Behind-the-Back Cable Lateral Raise3×10
A2: Face Pulls (Rope, Cable)3×10
Wide-Grip Seated Cable Row3×8
Neutral-Grip Lat Pulldown3×10
Machine Chest-Supported Row (Neutral Grip)3×8/arm
Supersets = A1 + A2 back-to-back, then rest. Warm up: 2 light sets of first exercise. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×8
Incline Barbell Bench Press3×8
Low-to-High Cable Fly3×10
A1: EZ-Bar Pushdown3×10
A2: EZ-Bar Cable Curl3×10
A1: Bayesian Curl3×8
A2: Overhead EZ-Bar Cable Extension3×8
Preacher Curl3×10
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 90–180 sec.

Week 4

You should be increasing reps this week, push yourself

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Dumbbell Bench Press3×9
High-to-Low Cable Fly3×11
Barbell Bent-Over Row3×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
Warm up: 2× light assisted dips & pull-ups + 2 light sets of first exercise. Go slightly heavier than Weeks 1–2. Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press (Quad Focus)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×22
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Warm up: 5–8 min bike/elliptical + 2 light sets of first exercise. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Seated Dumbbell Shoulder Press3×9
A1: Seated Dumbbell Lateral Raise3×11
A2: Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: EZ Bar Curl (Barbell)3×11
A2: Rope Pushdown3×11
A1: Rope Hammer Curl3×9
A2: Heavy EZ Bar Pushdown3×9
A1: Incline Dumbbell Curl3×11
A2: Skull Crushers (EZ-Bar)3×9
Supersets = do A1 + A2 back-to-back, then rest. Go slightly heavier than Weeks 1–2. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×24 steps/leg
Leg Press (Machine)3×13
Romanian Deadlift (Barbell or Dumbbell)3×11
Leg Extension (Machine)3×11
Seated Hamstring Curl (Machine)3×11
Standing Calf Raise3×22
A1: Decline Sit-Up3×13
A2: Decline Russian Twist3×13
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Superset A1 + A2, then rest. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×9
A2: Cable Front Raise3×11
A1: Behind-the-Back Cable Lateral Raise3×11
A2: Single-Arm Rear Delt Fly (Pec Deck)3×11/arm
Wide-Grip Seated Cable Row3×9
Neutral-Grip Lat Pulldown3×11
Machine Chest-Supported Row (Single-Arm)3×9/arm
Warm up: 2 light sets of first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×9
Incline Barbell Bench Press3×9
Low-to-High Cable Fly3×11
A1: EZ-Bar Pushdown3×11
A2: EZ-Bar Cable Curl3×11
A1: Bayesian Curl3×9
A2: Overhead EZ-Bar Cable Extension3×9
Preacher Curl3×11
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 90–180 sec.

Week 5

Increase your reps again, this is how you grow

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Dumbbell Bench Press3×10
High-to-Low Cable Fly3×12
Barbell Bent-Over Row3×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
Warm up: 2× light assisted dips & pull-ups + 2 light sets of first exercise. Choose loads where you hit failure at prescribed reps. Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press (Quad Focus)3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×24
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Seated Dumbbell Shoulder Press3×10
A1: Seated Dumbbell Lateral Raise3×12
A2: Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: EZ Bar Curl (Barbell)3×12
A2: Rope Pushdown3×12
A1: Rope Hammer Curl3×10
A2: Heavy EZ Bar Pushdown3×10
A1: Incline Dumbbell Curl3×12
A2: Skull Crushers (EZ-Bar)3×10
Supersets = do A1 + A2 back-to-back, then rest. Push heavier than Weeks 1–4. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×28 steps/leg
Leg Press (Machine)3×14
Romanian Deadlift (Barbell or Dumbbell)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×24
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Warm up: 5–8 min bike/elliptical + 2 light sets first exercise. Superset A1 + A2, then rest. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×10
A2: Cable Front Raise3×12
A1: Behind-the-Back Cable Lateral Raise3×12
A2: Single-Arm Rear Delt Fly (Pec Deck)3×12/arm
Wide-Grip Seated Cable Row3×10
Neutral-Grip Lat Pulldown3×12
Machine Chest-Supported Row (Single-Arm)3×10/arm
Warm up: 2 light sets of first exercise. Supersets = A1 + A2 back-to-back, then rest. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×10
Incline Barbell Bench Press3×10
Low-to-High Cable Fly3×12
A1: EZ-Bar Pushdown3×12
A2: EZ-Bar Cable Curl3×12
A1: Bayesian Curl3×10
A2: Overhead EZ-Bar Cable Extension3×10
Preacher Curl3×12
Warm up: 2× assisted pull-ups + 2 light sets of first exercise. Supersets = A1 + A2 back-to-back. Rest 90–180 sec.

Week 6

You should be increasing weight this week, lift as heavy as you can but don't compromise form

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×8
Incline Dumbbell Bench Press3×8
High-to-Low Cable Fly3×10
Barbell Bent-Over Row3×8
T-Bar Row (Close Grip)2×8
Wide-Grip Lat Pulldown3×10
Warm up: 2× assisted dips & pull-ups + 2 light sets first exercise. Reps reset to low end (heavy weight, strict form). Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Pyramid Set)4×20→15→12→10
Leg Press (Quad Focus)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Cable Crunch (Kneeling)3×10
Warm up: 5–8 min cardio + 2 light sets first exercise. Reps reset. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Seated Dumbbell Shoulder Press3×8
A1: Seated Dumbbell Lateral Raise3×10
A2: Bent-Over Rear Delt Fly (Dumbbells)3×10
A1: EZ Bar Curl (Barbell)3×10
A2: Rope Pushdown3×10
A1: Rope Hammer Curl3×8
A2: Heavy EZ Bar Pushdown3×8
A1: Incline Dumbbell Curl3×10
A2: Skull Crushers (EZ-Bar)3×8
Supersets = do A1 + A2 back-to-back, then rest. All reps back to low end. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×20 steps/leg
Leg Press (Machine)3×12
Romanian Deadlift (Barbell or Dumbbell)3×10
Leg Extension (Machine)3×10
Seated Hamstring Curl (Machine)3×10
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Warm up: 5–8 min cardio + 2 light sets first exercise. Superset A1 + A2, then rest. Reps reset. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×8
A2: Cable Front Raise3×10
A1: Behind-the-Back Cable Lateral Raise3×10
A2: Single-Arm Rear Delt Fly (Pec Deck)3×10/arm
Wide-Grip Seated Cable Row3×8
Neutral-Grip Lat Pulldown3×10
Machine Chest-Supported Row (Single-Arm)3×8/arm
Warm up: 2 light sets of first exercise. Supersets = A1 + A2 back-to-back, then rest. Reps back to low end. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×8
Incline Barbell Bench Press3×8
Low-to-High Cable Fly3×10
A1: EZ-Bar Pushdown3×10
A2: EZ-Bar Cable Curl3×10
A1: Bayesian Curl3×8
A2: Overhead EZ-Bar Cable Extension3×8
Preacher Curl3×10
Warm up: 2× assisted pull-ups + 2 light sets first exercise. Supersets = A1 + A2 back-to-back. Reps back to bottom. Rest 90–180 sec.

Week 7

Increase your reps this week, the limit only exists in your mind

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×9
Incline Dumbbell Bench Press3×9
High-to-Low Cable Fly3×11
Barbell Bent-Over Row3×9
T-Bar Row (Close Grip)2×9
Wide-Grip Lat Pulldown3×11
Warm up: 2× assisted dips & pull-ups + 2 light sets first exercise. Reps climbing (Week 7). Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Pyramid Set)4×20→16→13→11
Leg Press (Quad Focus)3×13
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×22
Weighted Captain’s Chair Leg Raise3×13
Cable Crunch (Kneeling)3×11
Warm up: 5–8 min cardio + 2 light sets first exercise. Reps climbing. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Seated Dumbbell Shoulder Press3×9
A1: Seated Dumbbell Lateral Raise3×11
A2: Bent-Over Rear Delt Fly (Dumbbells)3×11
A1: EZ Bar Curl (Barbell)3×11
A2: Rope Pushdown3×11
A1: Rope Hammer Curl3×9
A2: Heavy EZ Bar Pushdown3×9
A1: Incline Dumbbell Curl3×11
A2: Skull Crushers (EZ-Bar)3×9
Supersets = A1 + A2 back-to-back, then rest. Reps climbing. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×25 steps/leg
Leg Press (Machine)3×13
Romanian Deadlift (Barbell or Dumbbell)3×11
Leg Extension (Machine)3×11
Seated Hamstring Curl (Machine)3×11
Standing Calf Raise3×22
A1: Decline Sit-Up3×13
A2: Decline Russian Twist3×13
Warm up: 5–8 min cardio + 2 light sets first exercise. Superset A1 + A2, then rest. Reps climbing. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×9
A2: Cable Front Raise3×11
A1: Behind-the-Back Cable Lateral Raise3×11
A2: Single-Arm Rear Delt Fly (Pec Deck)3×11/arm
Wide-Grip Seated Cable Row3×9
Neutral-Grip Lat Pulldown3×11
Machine Chest-Supported Row (Single-Arm)3×9/arm
Warm up: 2 light sets first exercise. Supersets = A1 + A2. Reps climbing. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×9
Incline Barbell Bench Press3×9
Low-to-High Cable Fly3×11
A1: EZ-Bar Pushdown3×11
A2: EZ-Bar Cable Curl3×11
A1: Bayesian Curl3×9
A2: Overhead EZ-Bar Cable Extension3×9
Preacher Curl3×11
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2. Reps climbing. Rest 90–180 sec.

Week 8

The last stretch of this phase, keep pushing. It will be worth it.

DAY 1 — CHEST & BACK
Flat Barbell Bench Press3×10
Incline Dumbbell Bench Press3×10
High-to-Low Cable Fly3×12
Barbell Bent-Over Row3×10
T-Bar Row (Close Grip)2×10
Wide-Grip Lat Pulldown3×12
Warm up: 2× assisted dips & pull-ups + 2 light sets first exercise. Final week of Phase 2 — reps peaked. Rest 90–180 sec.
DAY 2 — LEGS & ABS A
Smith Squat (Pyramid Set)4×20→17→14→12
Leg Press (Quad Focus)3×14
Leg Extension (Machine)3×14
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×24
Weighted Captain’s Chair Leg Raise3×14
Cable Crunch (Kneeling)3×12
Warm up: 5–8 min cardio + 2 light sets first exercise. Final week of Phase 2. Rest 90–180 sec.
DAY 3 — SHOULDERS & ARMS
Seated Dumbbell Shoulder Press3×10
A1: Seated Dumbbell Lateral Raise3×12
A2: Bent-Over Rear Delt Fly (Dumbbells)3×12
A1: EZ Bar Curl (Barbell)3×12
A2: Rope Pushdown3×12
A1: Rope Hammer Curl3×10
A2: Heavy EZ Bar Pushdown3×10
A1: Incline Dumbbell Curl3×12
A2: Skull Crushers (EZ-Bar)3×10
Supersets = A1 + A2 back-to-back, then rest. Reps peaked. Rest 90–180 sec.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×30 steps/leg
Leg Press (Machine)3×14
Romanian Deadlift (Barbell or Dumbbell)3×12
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×24
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Warm up: 5–8 min cardio + 2 light sets first exercise. Superset A1 + A2, then rest. Reps peaked. Rest 90–180 sec.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×10
A2: Cable Front Raise3×12
A1: Behind-the-Back Cable Lateral Raise3×12
A2: Single-Arm Rear Delt Fly (Pec Deck)3×12/arm
Wide-Grip Seated Cable Row3×10
Neutral-Grip Lat Pulldown3×12
Machine Chest-Supported Row (Single-Arm)3×10/arm
Warm up: 2 light sets first exercise. Supersets = A1 + A2. Reps peaked. Rest 90–180 sec.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×10
Incline Barbell Bench Press3×10
Low-to-High Cable Fly3×12
A1: EZ-Bar Pushdown3×12
A2: EZ-Bar Cable Curl3×12
A1: Bayesian Curl3×10
A2: Overhead EZ-Bar Cable Extension3×10
Preacher Curl3×12
Warm up: 2× assisted wide-grip pull-ups + 2 light sets first exercise. Supersets = A1 + A2. Final week of Phase 2 — reps peaked. Rest 90–180 sec.

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 your assigned reps first. Then, immediately lower the weight and push for extra reps until you can’t do more with good form.

Double Drop: Same as a drop set, but lower the weight twice in the same set for two extra rounds of reps.

Pyramid Set: Each new set gets heavier with fewer reps (e.g. 15 reps → 12 reps → 10 reps → 8 reps).

Myo-Reps: Do as many reps as you can, rest a few seconds, then continue. Repeat mini-rests until you hit the assigned total reps.

Need Exercise Alternatives?

View Exercise Alternatives Table here

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 — CHEST & BACK
Flat Machine Chest Press3×12
Incline Machine Press (Single → Double in one set)3×6/arm → 4 both
High-to-Low Cable Fly (Drop Set each set)3×10 + drop
Seated Wide-Grip Cable Row → Underhand Finisher3×10 + 5 underhand
Wide-Grip Lat Pulldown3×12
Chest-Supported Row (Machine)3×12
Fly (each set): reduce weight once and do 6–8 more reps. Row finisher: after main reps, switch to underhand for +5. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — LEGS & ABS A
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→10 + 2×10
Leg Extension (Myo-Rep — 40 total)1×40 total
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Kneeling Cable Crunch3×12
Squat: add weight as reps drop; after the final 10-rep set, reduce twice for 10+10. Myo-Rep: mini-sets with 10–15 sec rests until 40 total reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — SHOULDERS & ARMS
Seated Machine Shoulder Press3×8
A1: Front Cable Raise (Drop Set)3×10 + drop
A2: Behind-the-Back Cable Lateral Raise3×10
Face Pulls (Rope)3×12
A1: EZ-Bar Cable Curl (Drop Sets last 2 sets)3×10
A2: Rope Pushdown (Drop Sets last 2 sets; triple drop on final set)3×10
A1: Rope Hammer Curl3×12
A2: Overhead EZ-Bar Extension3×12
A1: Incline Dumbbell Curl3×12
A2: Skull Crushers (EZ-Bar)3×10
Supersets: do A1 + A2 back-to-back, then rest. Front Raise DS: reduce once for 6–8 reps. Curls/Pushdowns: reduce once on the last 2 sets (Pushdown final set = triple drop ~10→8→6). Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×20 steps/leg
Leg Press (Stance Variation)3×12 + 5 close
Leg Extension (Machine)3×10
Seated Hamstring Curl (Machine)3×10
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Leg Press: 12 reps shoulder-width/low + 5 reps close stance. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×10
A2: Barbell Bent-Over Row3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×12
Neutral-Grip Lat Pulldown3×10
Single-Arm Rear Delt Fly (Pec Deck)3×12 each
Single-Arm Machine Chest-Supported Row3×10 each
Do A1 + A2 pairs back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly (Drop Set last set)3×12 (last set + drop)
A1: EZ-Bar Pushdown3×12 (last set + drop)
A2: EZ-Bar Cable Curl3×12
A1: Bayesian Curl (Drop Set last set)3×12 (last set + drop)
A2: Overhead EZ-Bar Cable Extension3×12
Preacher Curl3×12
Fly / Pushdown / Bayesian Curl: on the indicated set(s), reduce once and continue 6–8 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 — CHEST & BACK
Flat Machine Chest Press3×12
Incline Machine Press (Single → Double in one set)3×6/arm → 4 both
High-to-Low Cable Fly (Drop Set each set)3×10 + drop
Seated Wide-Grip Cable Row → Underhand Finisher3×10 + 5 underhand
Wide-Grip Lat Pulldown3×12
Chest-Supported Row (Machine)3×12
Fly (each set): reduce weight once and do 6–8 more reps. Row finisher: after main reps, switch to underhand for +5. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — LEGS & ABS A
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→10 + 2×10
Leg Extension (Myo-Rep — 40 total)1×40 total
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×20
Weighted Captain’s Chair Leg Raise3×12
Kneeling Cable Crunch3×12
Squat: add weight as reps drop; after the final 10-rep set, reduce twice for 10+10. Myo-Rep: mini-sets with 10–15 sec rests until 40 total reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — SHOULDERS & ARMS
Seated Machine Shoulder Press3×8
A1: Front Cable Raise (Drop Set)3×10 + drop
A2: Behind-the-Back Cable Lateral Raise3×10
Face Pulls (Rope)3×12
A1: EZ-Bar Cable Curl (Drop Sets last 2 sets)3×10
A2: Rope Pushdown (Drop Sets last 2 sets; triple drop on final set)3×10
A1: Rope Hammer Curl3×12
A2: Overhead EZ-Bar Extension3×12
A1: Incline Dumbbell Curl3×12
A2: Skull Crushers (EZ-Bar)3×10
Supersets: do A1 + A2 back-to-back, then rest. Front Raise DS: reduce once for 6–8 reps. Curls/Pushdowns: reduce once on the last 2 sets (Pushdown final set = triple drop ~10→8→6). Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×20 steps/leg
Leg Press (Stance Variation)3×12 + 5 close
Leg Extension (Machine)3×10
Seated Hamstring Curl (Machine)3×10
Standing Calf Raise3×20
A1: Decline Sit-Up3×12
A2: Decline Russian Twist3×12
Leg Press: 12 reps shoulder-width/low + 5 reps close stance. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×10
A2: Barbell Bent-Over Row3×10
A1: Cable Front Raise3×12
A2: Behind-the-Back Cable Lateral Raise3×12
Neutral-Grip Lat Pulldown3×10
Single-Arm Rear Delt Fly (Pec Deck)3×12 each
Single-Arm Machine Chest-Supported Row3×10 each
Do A1 + A2 pairs back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×10
Incline Machine Press3×10
Low-to-High Cable Fly (Drop Set last set)3×12 (last set + drop)
A1: EZ-Bar Pushdown3×12 (last set + drop)
A2: EZ-Bar Cable Curl3×12
A1: Bayesian Curl (Drop Set last set)3×12 (last set + drop)
A2: Overhead EZ-Bar Cable Extension3×12
Preacher Curl3×12
Fly / Pushdown / Bayesian Curl: on the indicated set(s), reduce once and continue 6–8 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 — CHEST & BACK
Flat Machine Chest Press3×14
Incline Machine Press (Single → Double in one set)3×8/arm → 6 both
High-to-Low Cable Fly (Drop Set each set)3×12 + drop
Seated Wide-Grip Cable Row → Underhand Finisher3×12 + 7 underhand
Wide-Grip Lat Pulldown3×14
Chest-Supported Row (Machine)3×14
Fly (each set): reduce weight once and do 6–8 more reps. Row finisher: after main reps, switch to underhand for +7. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — LEGS & ABS A
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→12 + 2×10
Leg Extension (Myo-Rep — 46 total)1×46 total
Seated Hamstring Curl (Machine)3×14
Standing Calf Raise3×22
Weighted Captain’s Chair Leg Raise3×14
Kneeling Cable Crunch3×14
Squat: add weight as reps drop; after the final 12-rep set, reduce twice for 10+10. Myo-Rep: mini-sets with 10–15 sec rests until 46 total reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — SHOULDERS & ARMS
Seated Machine Shoulder Press3×10
A1: Front Cable Raise (Drop Set)3×12 + drop
A2: Behind-the-Back Cable Lateral Raise3×12
Face Pulls (Rope)3×14
A1: EZ-Bar Cable Curl (Drop Sets last 2 sets)3×12
A2: Rope Pushdown (Drop Sets last 2 sets; triple drop on final set)3×12
A1: Rope Hammer Curl3×14
A2: Overhead EZ-Bar Extension3×14
A1: Incline Dumbbell Curl3×14
A2: Skull Crushers (EZ-Bar)3×12
Supersets: do A1 + A2 back-to-back, then rest. Front Raise DS: reduce once for 6–8 reps. Curls/Pushdowns: reduce once on the last 2 sets (Pushdown final set = triple drop ~10→8→6). Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×22 steps/leg
Leg Press (Stance Variation)3×14 + 7 close
Leg Extension (Machine)3×12
Seated Hamstring Curl (Machine)3×12
Standing Calf Raise3×23
A1: Decline Sit-Up3×14
A2: Decline Russian Twist3×14
Leg Press: 14 reps shoulder-width/low + 7 reps close stance. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×12
A2: Barbell Bent-Over Row3×12
A1: Cable Front Raise3×14
A2: Behind-the-Back Cable Lateral Raise3×14
Neutral-Grip Lat Pulldown3×12
Single-Arm Rear Delt Fly (Pec Deck)3×14 each
Single-Arm Machine Chest-Supported Row3×12 each
Do A1 + A2 pairs back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×12
Incline Machine Press3×12
Low-to-High Cable Fly (Drop Set last set)3×14 (last set + drop)
A1: EZ-Bar Pushdown3×14 (last set + drop)
A2: EZ-Bar Cable Curl3×14
A1: Bayesian Curl (Drop Set last set)3×14 (last set + drop)
A2: Overhead EZ-Bar Cable Extension3×14
Preacher Curl3×14
Fly / Pushdown / Bayesian Curl: on the indicated set(s), reduce once and continue 6–8 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

DAY 1 — CHEST & BACK
Flat Machine Chest Press3×15
Incline Machine Press (Single → Double in one set)3×9/arm → 7 both
High-to-Low Cable Fly (Drop Set each set)3×13 + drop
Seated Wide-Grip Cable Row → Underhand Finisher3×13 + 8 underhand
Wide-Grip Lat Pulldown3×15
Chest-Supported Row (Machine)3×15
Fly (each set): reduce weight once and do 6–8 more reps. Row finisher: after main reps, switch to underhand for +8. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 2 — LEGS & ABS A
Smith Machine Squat (Pyramid + Double Drop Set)4×20→15→12→13 + 2×10
Leg Extension (Myo-Rep — 49 total)1×49 total
Seated Hamstring Curl (Machine)3×15
Standing Calf Raise3×24
Weighted Captain’s Chair Leg Raise3×15
Kneeling Cable Crunch3×15
Squat: add weight as reps drop; after the final 13-rep set, reduce twice for 10+10. Myo-Rep: mini-sets with 10–15 sec rests until 49 total reps. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 3 — SHOULDERS & ARMS
Seated Machine Shoulder Press3×11
A1: Front Cable Raise (Drop Set)3×13 + drop
A2: Behind-the-Back Cable Lateral Raise3×13
Face Pulls (Rope)3×15
A1: EZ-Bar Cable Curl (Drop Sets last 2 sets)3×13
A2: Rope Pushdown (Drop Sets last 2 sets; triple drop on final set)3×13
A1: Rope Hammer Curl3×15
A2: Overhead EZ-Bar Extension3×15
A1: Incline Dumbbell Curl3×15
A2: Skull Crushers (EZ-Bar)3×13
Supersets: do A1 + A2 back-to-back, then rest. Front Raise DS: reduce once for 6–8 reps. Curls/Pushdowns: reduce once on the last 2 sets (Pushdown final set = triple drop ~10→8→6). Rest 60–120 sec. Do 15 min cardio after workout.
DAY 4 — LEGS & ABS B
Walking Kettlebell Lunge3×24 steps/leg
Leg Press (Stance Variation)3×15 + 8 close
Leg Extension (Machine)3×13
Seated Hamstring Curl (Machine)3×13
Standing Calf Raise3×25
A1: Decline Sit-Up3×15
A2: Decline Russian Twist3×15
Leg Press: 15 reps shoulder-width/low + 8 reps close stance. Do A1 + A2 back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 5 — SHOULDERS & BACK
A1: Machine Shoulder Press3×13
A2: Barbell Bent-Over Row3×13
A1: Cable Front Raise3×15
A2: Behind-the-Back Cable Lateral Raise3×15
Neutral-Grip Lat Pulldown3×13
Single-Arm Rear Delt Fly (Pec Deck)3×15 each
Single-Arm Machine Chest-Supported Row3×13 each
Do A1 + A2 pairs back-to-back, then rest. Rest 60–120 sec. Do 15 min cardio after workout.
DAY 6 — CHEST & ARMS
Flat Dumbbell Bench Press3×13
Incline Machine Press3×13
Low-to-High Cable Fly (Drop Set last set)3×15 (last set + drop)
A1: EZ-Bar Pushdown3×15 (last set + drop)
A2: EZ-Bar Cable Curl3×15
A1: Bayesian Curl (Drop Set last set)3×15 (last set + drop)
A2: Overhead EZ-Bar Cable Extension3×15
Preacher Curl3×15
Fly / Pushdown / Bayesian Curl: on the indicated set(s), reduce once and continue 6–8 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)

If you’ve completed the 6-day split, you need to understand how rare that is. Training six days a week, week after week, takes a level of focus, drive, and resilience that few people ever develop. This program is not for the faint of heart. It’s demanding. It pushes you to balance recovery with effort and asks you to structure your life around progress. The fact that you finished it says everything about who you’re becoming.

This split was designed to be the peak of the system, to show you what it feels like to commit nearly every day to your training, to anchor your week around your goals, and to see what kind of progress you can unlock when you give it everything. It isn’t easy, and it wasn’t meant to be. By finishing, you proved you can hold a level of discipline most people won’t even attempt.

Training is not just about numbers and muscle growth. It’s about confidence, identity, and the ability to feel stronger in your own skin. If you’ve reached this point, you’re not the same person who started. You’ve built strength, yes, but also resilience, focus, and belief in yourself.

The lessons stay the same. Consistency beats perfection. More isn’t always better, but sometimes more is exactly what shows you what you’re capable of. Above all, the only way to lose is to quit. You didn’t quit. You finished.

From here, take what you’ve learned and either recycle with heavier loads and sharper execution, or step into coaching if you’re ready for something more personalized. You’ve proven you can handle the highest level of this program. The foundation is built—now it’s about refining, growing, and continuing the process.

— Xavier

NEXT STEPS

Take a Deload Week. One easy week away from heavy lifting. Stay active with light cardio, stretching, or mobility so your muscles, joints, and nervous system reset. Come back fresher and stronger.

Restart this split or explore the other splits. You can recycle the 6-day plan from Phase 1 with slightly heavier weights and cleaner execution, or explore a different split if it better fits your schedule and recovery. Both paths move you forward.

Keep tracking. Log weights, reps, and notes in Notion (or your tracker of choice). Aim to beat last cycle by a rep, a small load increase, or tighter form each week.

Refresh form. Revisit the demo videos before your next block. Even advanced lifters benefit from reinforcing the basics.

Because of the size of this program, the hub is split into two secure sections. You may be asked to log in again when moving between splits.

© 2025 XG Fitness. All rights reserved.