Monday
Upper A
Chest and back priority with controlled arm work.
4 exercises11 planned sets
Incline PressIso-Lateral RowCable Lateral RaiseIncline Dumbbell Curl
HIGH FUNCTION
PROGRAMMING
Workout plans.
Build exact sessions once, then execute without improvising.
Thursday
Lower A
Quad-biased lower session with hamstring support.
4 exercises12 planned sets
Arsenal Strength Reloaded Pendulum SquatLeg ExtensionProne Leg CurlStanding Calf Raise
Create a workout
Choose exact exercises, machines, set types, rep ranges and rest periods.
Programming remains separate from performance.
Plans describe what you intend to do. Session logs preserve what actually happened, including load, reps, RIR and machine settings.