Every muscle, twice a week, progressing on numbers — not vibes.

The big lifts lead every session, in straight sets, because they're the lifts worth progressing for years: squat, hinge, press, pull. Behind them, the accessory work rides in supersets — dense, paired against opposing muscles, so the session stays under an hour without cutting volume.

Volume is counted, per muscle, per week — everything lands in the range that grows muscle, nothing gets forgotten, nothing gets hammered. Hit the top of your rep range on every set and the weight goes up. Four-week blocks wave the intensity; a test week every twelve shows you what it bought.

Choose Build Muscle or Get Stronger and the plan actually changes — rep ranges, rest, how heavy the heavy weeks get. Training at home? The plan is built from what you have, not a gym plan with the names swapped.

A real week, generated

Intermediate lifter, 4-day upper/lower split, Build Muscle focus.

Hypertrophy block — a mid-block week (Hypertrophy)Higher reps, more sets: the block accumulates volume in the muscle-building range.

Mon

Lower & Core A

Barbell Back Squat — 3 × 8-10

Barbell Romanian Deadlift — 3 × 8-12

Machine Lying Leg Curl — 2 × 15-20

Machine Leg Extension — 2 × 15-20

Machine Standing Calf Raise — 3 × 12-15

Barbell Hip Thrust — 3 × 8-12

Tue

Upper A

Barbell Bench Press — 3 × 8-10

Bodyweight Pull-ups — 3 × 8-10

Dumbbell Arnold Press — 3 × 8-12

Barbell Bent Over Row — 3 × 8-12

Bodyweight Dips — 3 × 8-12

Barbell Curl — 2 × 15-20

Wed

Rest

Thu

Lower & Core B

Barbell Front Squat — 3 × 8-10

Smith Machine Romanian Deadlift — 3 × 8-12

Dumbbell Reverse Lunge — 2 × 15-20

Single Leg RDL — 2 × 15-20

Nordic Hamstring Curl — 2 × 15-20

Single Leg Calf Raise — 3 × 12-15

Fri

Upper B

Dumbbell Incline Bench Press — 3 × 8-12

Barbell T-Bar Row — 3 × 8-10

Barbell Overhead Press — 3 × 8-10

Dumbbell Bench Press — 3 × 8-12

Dumbbell Hammer Curl — 2 × 15-20

Cable Rope Tricep Pushdown — 2 × 15-20

Sat

Rest

Sun

Rest

Strength block — the same split, later (Strength)The block wave is real, not a label: the same lifts, now heavier and lower-rep.

Mon

Lower & Core A

Barbell Back Squat — 4 × 6-8

Barbell Romanian Deadlift — 3 × 8-12

Machine Lying Leg Curl — 2 × 12-15

Machine Leg Extension — 2 × 12-15

Machine Standing Calf Raise — 3 × 10-12

Barbell Hip Thrust — 3 × 8-12

Tue

Upper A

Barbell Bench Press — 4 × 6-8

Bodyweight Pull-ups — 4 × 6-8

Dumbbell Arnold Press — 3 × 8-12

Barbell Bent Over Row — 3 × 8-12

Bodyweight Dips — 3 × 8-12

Barbell Curl — 2 × 12-15

Wed

Rest

Thu

Lower & Core B

Barbell Front Squat — 4 × 6-8

Smith Machine Romanian Deadlift — 3 × 8-12

Dumbbell Reverse Lunge — 2 × 12-15

Single Leg RDL — 2 × 12-15

Nordic Hamstring Curl — 2 × 12-15

Single Leg Calf Raise — 3 × 10-12

Fri

Upper B

Dumbbell Incline Bench Press — 3 × 8-12

Barbell T-Bar Row — 4 × 6-8

Barbell Overhead Press — 4 × 6-8

Dumbbell Bench Press — 3 × 8-12

Dumbbell Hammer Curl — 2 × 12-15

Cable Rope Tricep Pushdown — 2 × 12-15

Sat

Rest

Sun

Rest

Real output from the generator for this athlete, frozen on the page. Yours is built from your numbers and moves as you train.