Gym Routine

Use the exercise catalogue to find substitutions when a machine is busy or unavailable.

Operating rules

[!IMPORTANT] Note: Never sacrifice full range of motion, controlled eccentrics, or standard form to chase the next weight plate. A rep only counts in your logbook if you completed it 100% unassisted with zero form breakdown.

Smith machine weights are counted without including the weight of the Smith machine bar/carriage (plate weight only).

Day	Exercise	Demo	Sets	Target Reps	Last Reps	Last Load	Target	Target Met
Day 1: Push	Barbell Bench Press		3	10-12	8,8,8	85	110	❌
	Barbell Incline Bench Press		3	10-12	8,8,8	75	95	❌
	Chest Dip (Weighted)		3	10-12	10,8,8	BW + 25	BW+40	❌
	Cable Overhead Triceps Ext		3	10-12	10,10,10	20(8)	30(12)	❌
	Lever Lateral Raise		3	10-12	8,8,8	55	55	✅
	Cable Seated Crunch		3	10-12	8,8,8	25(10)	50	❌
	Captain's Chair Leg-Hip Raise		3	10-12	8,8,8	BW + 25	BW+25	✅
Day 2: Pull	Pull-up (Weighted)		3	10-12	6,6,6	BW + 15	BW+40	❌
	Smith Bent Over Row		3	10-12	10,10,10	100	100	✅
	Smith Shrug		3	10-12	10,10,10	130	130	✅
	Smith Back Shrug		3	10-12	10,10,10	120	120	✅
	Lever Lying T-Bar Row		3	10-12	10,10,10	55	75	❌
	EZ Barbell Curl		3	10-12	10,10,9	32.5	45	❌
	EZ Barbell Reverse Curl		3	10-12	10,9,9	32.5	40	❌
	Cable Seated Curl		3	10-12	10,10,10	22.5(9)	30(12)	❌
	Face Pulls (Rope)		3	10-12	8,8,8	25(10)	35(14)	❌
	Dead Hang		1	60 Sec	60 sec	BW	120 Sec	❌
Day 3: Legs & Abs	Barbell Full Squat		3	10-12	8,8,8	120	140	❌
	Barbell Romanian Deadlift (RDL)		4	10-12	8,8,8	110	130	❌
	Lever Hip Thrust		3	10-12	9,9,9	120	150	❌
	Lever Seated Hip Abduction		3	10-12	10,10,10	70(14)	70	✅
	Lever Seated Hip Adduction		3	10-12	10,10,10	70(14)	70	✅
	Lever Seated Calf Raise		3	10-12	8,8,8	100	100	✅
	Wrist Roller		3	10-12	15,15,15	20	20	✅
	Cable Seated Crunch		3	10-12	8,8,8	25(8)	50	❌
	Hanging Oblique Knee Raise		3	10-12	8,8,8	BW + 10	BW+15	❌
Day 4: Push	Lever Chest Press		3	10-12	10,10,9	140	160	❌
	Lever Incline Chest Press		3	10-12	10,10,10	30	50	❌
	Lever Military Press		3	10-12	10,9,9	30	45	❌
	Machine Incline Fly		3	10-12	10,8,8	12.5	25	❌
	Dumbbell Lateral Raise		3	10-12	8,8,8	15	20	❌
	Cable Pushdown (Straight Bar)		3	10-12	10, 10, 10	15/27.5(11)	30(12)	❌
	Cable Overhead Triceps Ext		3	10-12	—	—	—	❌
Day 5: Pull	Single arm Dumbbell Bent Over Row		3	10-12	9, 9, 9	50	50	✅
	Dumbbell Shrugs		3	10-12	12, 12, 12	50	50	✅
	Dumbbell Reverse Shrugs		3	10-12	10, 10, 10	50	50	✅
	Reverse Machine Lat Pulldown		3	10-12	10, 10, 10	60	80	❌
	Lever Narrow Seated Row		3	10-12	10, 10, 10	60	80	❌
	Dumbbell Incline Curl		3	10-12	10, 9, 8	15	20	❌
	Dumbbell Preacher Hammer Curl		3	10-12	8, 8, 8	15	20	❌
	Dumbbell Rear Lateral Raise		3	10-12	10, 10, 10	12.5	15	❌
	Dead Hang		1	60 Sec	60sec	BW	120 Sec	❌
Day 6: Legs & Abs	Sled Hack Squat		3	10-12	8,5,5	95	150	❌
	Lever Leg Extension		3	10-12	10,10,10	30	60	❌
	Lever Kneeling Leg Curl (plate loaded)		4	10-12	10,10,8	30	50	❌
	Lever Standing Calf Raise		3	10-12	20,20,20	160	160	✅
	Cable One Arm Lateral Raise		3	10-12	10,10,10	7.5(3)	12.5(5)	❌
	Lever Seated Reverse Fly		3	10-12	10,10,10	35(7)	35	✅
	Cable Seated Crunch		3	10-12	8,8,8	22.5(7)	50(20)	❌
	Captain's Chair Leg-Hip Raise		3	10-12	8,8,8	BW + 25	BW+25	✅
Day 7: Morning	Morning Run			45 Min	—	—	60 Min	❌

Weekly Muscle Volume Breakdown

Exercise Selection Principles & Trade-offs

1. Setup Energy Waste: Prioritize movements with minimal setup friction and rapid transitions (pin-loaded stacks, dedicated stations, guided levers) to maintain workout tempo and preserve energy for working sets.
2. Hypertrophy Efficiency: Favor high external stability so maximum neural drive and mechanical tension are directed straight into the target muscle rather than bottlenecked by balance or stabilizer fatigue.
3. Failure Safety: Design movements for spotter-free independence, allowing sets to be taken safely to true muscular failure (0 RIR) and beyond without risk of injury.
4. Anti-Cheating Constraint: Enforce mechanical constraints (e.g., seated back support, chest pads) that eliminate torso swing and momentum, ensuring every rep meets strict logbook standards without secondary muscle compensation.
5. Lifetime Ceilings & Longevity Cap: Target loads represent permanent lifetime caps engineered for joint and structural preservation. Once a target is met (✅), never increase the load; freeze the weight permanently and shift focus to execution quality, cadence, and capacity maintenance to avoid diminishing returns and injury risk.

Progressive Overload Protocol

1. Pick a load where you can hit 10 reps on Set 1 unassisted.
2. Stop all sets when you hit 0 RIR unassisted (e.g., 10, 8, 7).
3. Keep the weight identical each week until you hit 10–12 reps on all 3 sets unassisted (10, 10, 10).
4. Only then increase load by the smallest possible increment in your next session.