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Full body + specializations3-4× / week
Focus
Specialization is a time-limited tool for targeted progress, not a permanent state.
Targeted work on priorities and weak linkspurpose
If you have a clear goal or a body part you want to bring upwho it’s for
3-4× / weekfrequency
Focus
- Adds a targeted stimulus to a chosen muscle group or area.
- Keeps the core structure of the program without throwing off its balance.
- Is applied by plan and in rotation, depending on your priorities and training phase.
What the week looks like
- MONFull body + focusSpecialization first
- TUERest
- WEDFull bodyBasic patterns
- THURestActive day
- FRIFull body + focusSpecialization first
- SATOptional focusShort session
- SUNRest
Program logic
- Volume
- Core volume stays the same, and the extra work goes to the targeted weakness. Every change has a clear purpose.
- Frequency
- The target muscle group gets trained more often, while the other groups are kept at the right level.
- Progression
- Specialization phases rotate by plan. The focus changes once the goal is reached, not on a whim.
Exercises in this program
Bulgarian split squat
Incline dumbbell press
Chest-supported row
Hip thrust
Lat pulldown
Lateral raises
Preacher curl
Triceps extension
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