Strength · Houston, TX
The
Lifts.
A 5-day split built to add muscle, logged set by set. Pick a lift to see how the top set has moved, or open any session to see exactly what I did.
Progress
Lift explorer
Top set of each session. Hover or tap a point to see every set.
Every exercise
| Exercise | First logged | Latest | Change | Sessions |
|---|
Top set = heaviest set of the session (most reps for pull-ups and push-ups). Weights in lb; dumbbell lifts are per dumbbell. The first two chest days logged incline dumbbell press as both dumbbells combined, so those are halved here.
The plan
5-day split
From my coach, run Monday to Friday in 6-week blocks. Goal: build muscle.
Legs
Squat 3x10-12 · Seated leg curl · Hip thrust · Leg extension · Hip abduction · Calf raises · Walking lunges
Back
Barbell row 3x10-12 · Lat pulldown · Single-arm cable row · One-arm DB row · Lat pullover · Hyperextensions · Pull-ups to failure
Shoulders
Lateral raise · DB shoulder press · Military press · Rear delt fly · Seated lateral raise · Upright row · Shrugs
Chest
Incline DB press · Cable fly · Bench or chest press · Smith incline · High-to-low fly · Decline bench · Decline push-ups to failure
Arms
Rope pushdown · Overhead triceps extension · Dip machine · Barbell curl · Cable curl · Preacher curl · DB curl
Also
30 min easy cardio twice a week · 8k steps a day · Sunday check-in photos
Session log
Every session
Newest first. Tap a session to open it.