The week
The same seven days repeat for 6 weeks — 5 of training and one lighter one at the end.
- 1Push
- 2Pull
- 3Legs
- 4Rest
- 5Push
- 6Pull
- 7Legs
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.
Push — 2 times a week
6 exercises · 21 working sets · about 67 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 34 × 6-10rest 150s
- 43 × 10-15rest 75s
- 54 × 6-10rest 150s
- 63 × 10-15rest 75s
Pull — 2 times a week
6 exercises · 20 working sets · about 64 minutes
- 14 × 6-10rest 150s
- 23 × 6-10rest 150s
- 33 × 6-10rest 150s
- 44 × 6-10rest 150s
- 53 × 10-15rest 75s
- 63 × 10-15rest 75s
Legs — 2 times a week
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 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
- 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.
- Five-Day SplitOne muscle, fully dedicated, five days a week. Maximum focus for lifters with the recovery capacity for it.