Structure

What Structure brings

• A clear split between upper-body and lower-body sessions.
• Precise control of weekly volume, matched to your goals and how well you recover.
• Progression you can sustain long-term, for steady gains in strength and muscle.

1. MONUpperUpper body · push and pull
2. TUELowerLower body · hip and knee
3. WEDRest
4. THUUpperUpper body · second variation
5. FRILowerLower body · second variation
6. SATRestActive day
7. SUNRest

Program logic

Volume

Controlled and spread across four sessions a week. The split gives every session a clear focus and room for quality work.

Frequency

Every muscle group is trained twice a week, so the stimulus stays regular and repeatable.

Progression

Progressive load is the main sign of progress. If load stalls for a longer stretch, it’s time to look at recovery and adjust the training approach.