Intermediate · 6 weeks
A 6-week volume-focused block for adding size, with built-in deloads so you actually recover.
Higher volume, moderate loads, and tight rest periods — the combination that drives muscle growth.
Four training days split upper/lower, with accessory work that targets the muscles big lifts leave behind. A planned deload in week four keeps fatigue from eating your progress.
Muscle mode · 3D
10 regions in this program
3 movements in this program
Pectorals are the prime movers on bench and push-up variations.
3D model: Male base muscular anatomy by CharacterZone (CC BY 4.0). Drag to orbit · click a muscle to pin it.
Full program
65–80 min sessions · Barbell, dumbbells, cables. Tap an exercise to pin the muscle on the anatomy map.
Week 1 · Volume in
RPE 7
Leave 3 reps. Own the stretch on accessories.
Horizontal push / pull · 75 min
Squat pattern · 75 min
Vertical push / pull · 70 min
Hinge + unilateral · 70 min
Logging, progression, and the same anatomy map — in your pocket.