My Optimal Weekly Training Routine (Push / Pull / Legs + Upper)
A structured 4-day lifting week built around heavy compound movements, smart recovery, and progressive overload.
Philosophy: Train hard where it counts, recover where it matters. Four lifting days, structured around your energy curve throughout the week.
📅 Week at a Glance
| Day | Session | Duration |
|---|---|---|
| Monday | 🔴 PUSH — Heavy | ~60 min |
| Tuesday | 🔵 PULL — Heavy | ~60 min |
| Wednesday | ⚪ OFF / Walk | Recovery |
| Thursday | 🟡 LEGS — Moderate | ~60 min |
| Friday | ⚪ OFF / Light | Recovery |
| Saturday | 🟠 UPPER — Pump + Arms | 60–75 min |
| Sunday | 🟢 Active Recovery | — |
🔴 Monday — PUSH (Heavy)
You’re freshest here. This is the day to go heavy on pressing movements.
Main lift: Weighted Dips
Focus: Chest, Shoulders, Triceps + Abs
Duration: ~60 min
Weighted Dips
Why dips? Unmatched chest + tricep developer. Loading them with a belt turns them into a true strength movement.
Incline Barbell Press
Overhead Press / Shoulder Work
Sample Monday Layout
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Dips | 4 × 5–8 | Main — add weight progressively |
| Incline Barbell Press | 3 × 8–10 | Control the eccentric |
| Seated DB Shoulder Press | 3 × 10–12 | — |
| Lateral Raises | 3 × 12–15 | Slow and controlled |
| Tricep Pushdowns | 3 × 12–15 | Superset optional |
| Abs (Hanging Leg Raise) | 3 × 12–15 | — |
🔵 Tuesday — PULL (Heavy)
Still high energy. Pull-ups and rows hit the back hard while recovery is intact.
Main lift: Weighted Pull-Ups
Focus: Back, Rear Delts, Light Biceps
Duration: ~60 min
Weighted Pull-Ups
The upper body squat. A weight belt changes everything — treat it like a main lift.
Barbell / Cable Rows
Rear Delt Work
Sample Tuesday Layout
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Weighted Pull-Ups | 4 × 4–6 | Main — full ROM, dead hang |
| Barbell Row | 3 × 6–8 | Brace and drive elbows back |
| Seated Cable Row | 3 × 10–12 | Squeeze at peak contraction |
| Face Pulls | 3 × 15–20 | Rear delt + external rotation |
| Hammer Curls | 2 × 12–15 | Light — save biceps for Saturday |
⚪ Wednesday — OFF / Walk
Critical reset day. No lifting. This day protects Thursday’s performance and long-term recovery.
- 🚶 8,000–12,000 steps — non-negotiable
- No resistance training
- Stay active but don’t grind
🟡 Thursday — LEGS (Moderate)
Not maximal effort — mid-week CNS is still recovering. RPE 7–8, not all-out. Quality over ego.
Main lift: Barbell Squat (RPE 7–8)
Focus: Quads, Hamstrings, Glutes + Abs
Duration: ~60 min
Barbell Back Squat
Technique cue: brace like you’re about to get punched. Depth before loading.
Romanian Deadlift / Hamstring Accessories
Sample Thursday Layout
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Barbell Squat | 4 × 5–6 @ RPE 7–8 | NOT all-out — leave reps in the tank |
| Romanian Deadlift | 3 × 8–10 | Slow eccentric, feel the hamstrings |
| Leg Press | 3 × 10–12 | Higher foot placement for glutes |
| Leg Curl (Seated/Lying) | 3 × 12–15 | — |
| Calf Raises | 4 × 15–20 | Full stretch at bottom |
| Abs (Cable Crunch) | 3 × 15 | — |
⚪ Friday — OFF / Light
Mentally drained from the week. Steps only. Let the body absorb the training load.
- 🚶 Steps + optional light cardio (bike, walk)
- No barbell or heavy loading
- Prepare mentally for Saturday
🟠 Saturday — UPPER (Pump + Arms)
Best day of the week. More time, better headspace. Focus on volume, bicep work, and weak points.
Focus: Chest/Back volume + Biceps + Weak points
Duration: 60–75 min
Bicep Training (Primary Focus)
Cable Flyes / Chest Pump Work
Sample Saturday Layout
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Pull-Ups (BW or light load) | 3 × 8–10 | Volume, not max effort |
| DB Incline Press | 3 × 10–12 | Mind-muscle, controlled |
| Cable Row / Machine Row | 3 × 12–15 | Pump-focused |
| Cable Fly or Pec Deck | 3 × 15 | Full stretch |
| EZ Bar Curl | 3 × 10–12 | Main bicep work |
| Incline DB Curl | 3 × 12–15 | Long head stretch |
| Hammer Curl | 2 × 15 | Brachialis + forearms |
| Lateral Raises | 3 × 15–20 | Weak point volume |
🟢 Sunday — Active Recovery
Protect next Monday’s freshness. The goal is movement, not training.
- 🚶 Walk (aim for 8k+ steps)
- Optional light cardio (cycling, swimming)
- Mobility / stretching
- Relax — you earned it
🧠 Key Programming Notes
Why this structure works:
- Heavy days front-loaded — Monday/Tuesday catch you when CNS is freshest
- Wednesday is sacred — skipping rest here compounds fatigue by week’s end
- Thursday is moderate by design — not a deload, just managed intensity
- Saturday is a bonus session — more time = more volume for weak points
- Biceps get their own day — Saturday, so they’re not pre-fatigued from Tuesday rows
Progressive overload: Focus on adding reps before weight. Once you hit the top of the rep range with perfect form, add a small plate.
⏱️ Weekly Volume Summary
| Muscle Group | Sets/Week |
|---|---|
| Chest | ~10–12 |
| Back | ~12–15 |
| Shoulders | ~10–12 |
| Triceps | ~8–10 |
| Biceps | ~10–12 |
| Quads | ~10–12 |
| Hamstrings | ~6–8 |
| Abs | ~9 |
Routine built around real-life energy levels, not ideal lab conditions. Train smart, recover harder.