The week
The same seven days repeat for 4 weeks — 3 of training and one lighter one at the end.
- 1Chest
- 2Back
- 3Shoulders
- 4Arms
- 5Legs
- 6Rest
- 7Rest
Every session
Built by MuscleMap itself, not typed out here: each day runs the single-muscle generator once per muscle it covers and merges the results, heaviest movements first.
Chest
6 exercises · 19 working sets · about 57 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 6-10rest 150s
- 43 × 10-15rest 75s
- 53 × 10-15rest 75s
- 63 × 10-15rest 75s
Back
5 exercises · 16 working sets · about 51 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 6-10rest 150s
- 43 × 10-15rest 75s
- 53 × 10-15rest 75s
Shoulders
6 exercises · 20 working sets · about 59 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 10-15rest 75s
- 44 × 30-45 secrest 150s
- 53 × 10-15rest 75s
- 63 × 10-15rest 75s
Arms
6 exercises · 20 working sets · about 60 minutes
- 14 × 6-10rest 150s
- 23 × 10-15rest 75s
- 33 × 10-15rest 75s
- 44 × 6-10rest 150s
- 53 × 6-10rest 150s
- 63 × 10-15rest 75s
Legs
8 exercises · 26 working sets · about 84 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 34 × 6-10rest 150s
- 43 × 10-15rest 75s
- 54 × 6-10rest 150s
- 63 × 6-10rest 150s
- 73 × 30-45 secrest 150s
- 82 × 10-15rest 75s
Why the last week is lighter
Week 4 is a deload: the same schedule at roughly 60% of the sets. Training hard for 3 weeks accumulates fatigue faster than it accumulates strength, and the adaptation you earned shows up while you are recovering from it rather than while you are grinding. A planned lighter week is how a run ends on purpose instead of ending because something hurts.
The other programs
- Push Pull LegsThe classic six-day split. Push muscles one day, pull the next, legs the day after — repeat.
- Upper LowerFour days a week. Two upper-body sessions, two lower-body — a proven split for steady strength gains.
- Full Body StrengthThree days a week, every major muscle every session. The most time-efficient way to get stronger.