The week
The same seven days repeat for 6 weeks — 5 of training and one lighter one at the end.
- 1Full Body A
- 2Rest
- 3Full Body B
- 4Rest
- 5Full Body C
- 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.
Full Body A
6 exercises · 22 working sets · about 78 minutes
- 15 × 4-6rest 150s
- 24 × 4-6rest 150s
- 35 × 4-6rest 150s
- 44 × 4-6rest 150s
- 52 × 4-6rest 150s
- 62 × 4-6rest 150s
Full Body B
6 exercises · 22 working sets · about 74 minutes
- 15 × 4-6rest 150s
- 24 × 4-6rest 150s
- 35 × 4-6rest 150s
- 43 × 6-8rest 75s
- 53 × 4-6rest 150s
- 62 × 4-6rest 150s
Full Body C
8 exercises · 22 working sets · about 73 minutes
- 15 × 4-6rest 150s
- 24 × 4-6rest 150s
- 33 × 4-6rest 150s
- 42 × 4-6rest 150s
- 52 × 4-6rest 150s
- 62 × 6-8rest 75s
- 72 × 4-6rest 150s
- 82 × 6-8rest 75s
Why the last week is lighter
Week 6 is a deload: the same schedule at roughly 60% of the sets. Training hard for 5 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.
- Five-Day SplitOne muscle, fully dedicated, five days a week. Maximum focus for lifters with the recovery capacity for it.