01
Lower A — Squat-Biased + Core
Monday · Lower body
Warm-up (8–10 min): 3–5 min easy bike/treadmill → ankle/hip rocks, leg swings, bodyweight squats → 3 ramp-up squat sets (bar, 50%, 70% of working weight).
1High-bar back squat
4×5–82–3 RIR
Deep ROM preserved; primary progression lift (double-progression: add a rep before adding load).
2Leg press
3×8–121–2 RIR
Quad volume without extra spinal loading.
3Standing calf raise (Smith)
3×10–151 RIR
4Reverse leg curl
2×10–121–2 RIR
Keep light — hamstrings get more work Friday.
5Ab wheel
3×6–101 RIR
Anti-extension.
6Hip/ankle mobility flow
1×~5 min
Only if a restriction is actually limiting squat depth.
Why: Bilateral strength, squat progression, calves, light quad accessory. Hamstring/posterior work is deliberately kept low here since Friday owns that emphasis, and badminton already adds lower-body activity.
02
Upper 1 — Bench Strength (Chest #1) + Back
Tuesday · Upper body
Warm-up (8–10 min): Light bike/row → shoulder circles, scap push-ups → 3–4 ramp-up bench sets.
1Barbell flat bench
4×3–62–3 RIR
Primary bench progression lift — see Progression & Adjustments for the rep-ladder scheme.
2Weighted / chest-to-bar pull-up
4×3–62 RIR
High-pulling strength quality; add small weight once 6 strict reps are clean.
3Incline DB press
3×6–101–2 RIR
Upper-chest, controlled RIR.
4Chest-supported or cable row
3×8–121–2 RIR
Back hypertrophy — superset-compatible with #3.
5Lateral raise + rear-delt cable fly
3×12–15 ea0–1 RIR
Superset. Low-fatigue delt volume.
6Hanging knee raise / cable crunch
2–3×8–121 RIR
Core; building toward hanging core work for muscle-up.
Why: Strength-biased chest exposure — heavier barbell work, longer rests (2–3 min on bench), controlled RIR. Pulling here is strength-oriented (weighted/near-max chest-to-bar), not a burnout set.
03
Rest
Wednesday
Optional: badminton, walking, 5–10 min mobility. No resistance training.
04
Upper 2 — Hypertrophy Chest (Chest #2) + Rep-Capacity Pulling
Thursday · Upper body
Warm-up (8–10 min): Light cardio → shoulder prep → ramp-up on the first press.
1Incline DB or machine press
4×8–121–2 RIR
Moderate-rep hypertrophy chest.
2Strict pull-up (bodyweight volume)
3–4×submax1–2 RIR
Rep-capacity work toward 10 strict — stop 1–2 reps short of true failure on most sets.
3Flat DB press
3×8–121–2 RIR
Second chest angle; dumbbells for joint-friendly loading.
4Lat pulldown (wide or neutral)
3×8–121–2 RIR
Back hypertrophy, different grip than Tuesday.
5EZ-bar curl + triceps pushdown
3×8–12 ea1 RIR
Superset. Time-efficient arm work.
6Explosive pull-up
2–3×2–4stop on speed loss
Do this fresh — if quality suffers this late, move it right after warm-up instead.
Why: Hypertrophy/integration chest exposure — dumbbells/machines, moderate reps, paired with back and arms. Pulling emphasis shifts to rep capacity (building toward 10 strict) rather than max strength.
05
Lower B — Posterior Chain + Unilateral
Friday · Lower body
Warm-up (8–10 min): Easy cardio → hip hinge drills, glute activation → ramp-up sets on the first hinge movement.
1Romanian deadlift (barbell)
3–4×6–102 RIR
Supports the 150×3 deadlift goal without full deadlift specialization.
2Standard leg curl
3×8–121 RIR
Hamstring hypertrophy.
3Bulgarian split squat / walking lunge
3×8–10/leg1–2 RIR
Unilateral strength/stability, joint robustness.
4Back extension
2–3×10–151 RIR
Posterior chain + spinal erector endurance.
5Seated calf raise
3×12–151 RIR
6Ab wheel / hanging knee raise
2–3×6–101 RIR
Rotate with Monday's core movement for variety.
Why: Deadlift-supportive without heavy conventional pulls every week (grip/back already get loaded Tuesday). Once RDL and hip hinge feel solid, periodically sub in a moderate conventional deadlift (e.g. every 3rd week) at 3–5 reps, 2–3 RIR, to keep the actual lift grooved toward 150×3.
06
Chest Specialization (Chest #3) + Delts + Muscle-Up Skill
Saturday
Warm-up (8–10 min): Light cardio → shoulder/scap prep → 1–2 light sets of the first machine press.
1Machine chest press (incline or flat)
3×10–150–1 RIR
High-quality stimulus, joint-friendly.
2Pec deck
3×12–150–1 RIR
3Cable fly (low-to-high or high-to-low)
3×12–150–1 RIR
Different fly angle than pec deck for full pec coverage.
4Deep push-ups (raised handles)
2–3×AMRAP1 RIR
Bodyweight finisher, deep ROM.
5Muscle-up skill practice
3–4×low repsseveral RIR
Transition drills, negatives, explosive chest-to-bar. Keep fresh, well away from failure — this is skill, not hypertrophy.
6Lateral raise (cable or DB)
3×12–150–1 RIR
7Cable crunch
2–3×10–151 RIR
Why: Highest chest volume of the three exposures, lowest average load, machine/cable-dominant. Muscle-up skill work sits here since there's no heavy barbell pressing this day; if Saturday energy is inconsistent, move it to the start of Tuesday instead.
07
Rest
Sunday
Optional badminton, walking, mobility.