The week
The same seven days repeat for 6 weeks — 5 of training and one lighter one at the end.
- 1Upper Body
- 2Lower Body
- 3Rest
- 4Upper Body
- 5Lower Body
- 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.
Upper Body
6 exercises · 22 working sets · about 75 minutes
- 15 × 4-6rest 150s
- 24 × 4-6rest 150s
- 35 × 4-6rest 150s
- 44 × 4-6rest 150s
- 52 × 4-6rest 150s
- 62 × 6-8rest 75s
Lower Body
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
Upper Body
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
Lower Body
6 exercises · 22 working sets · about 75 minutes
- 15 × 4-6rest 150s
- 24 × 4-6rest 150s
- 35 × 4-6rest 150s
- 44 × 4-6rest 150s
- 52 × 20-30 secrest 150s
- 62 × 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.
- 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.