7d • Weekly Training
💪 THIS WEEK: THE 5-DAY SPLIT
One week. Five sessions. Same split, same standard.
This is the overview for the week ahead. Each day has one benchmark lift to progress, the key work around it, and one focus cue. Track every benchmark lift the same way: WEIGHT, REPS, RPE. Once you own 8 / 8 / 8 / 8 with strict form, ADD 5 LBS.
Commercial gym or hotel gym, the goal does not change. Barbell and cable at home, dumbbells and bodyweight on the road. Same muscles. Same work.
DAY 1 — MONDAY: CHEST & TRICEPS
📈 BENCHMARK: BARBELL BENCH PRESS — 4 × 6–8
KEY WORK: Incline press, machine press, pec deck, skull crusher, rope pushdown.
🎯 FOCUS: PRESS FIRST. Feet flat, shoulder blades pinned, touch the chest, press every rep with intent. No bouncing. No half reps.
DAY 2 — TUESDAY: BACK & BICEPS
📈 BENCHMARK: BARBELL ROW — 4 × 6–8
KEY WORK: Pull up, chest supported row, lat pulldown, seated cable row, EZ bar curl, incline dumbbell curl.
🎯 FOCUS: PULL WITH THE BACK. Set the shoulder blades before every rep. If the biceps burn first, the back is not doing its job.
DAY 3 — WEDNESDAY: QUADS & CALVES
📈 BENCHMARK: BARBELL BACK SQUAT — 4 × 6–8
KEY WORK: Leg press, split squat, leg extension, standing calf raise, seated calf raise.
🎯 FOCUS: OWN THE DEPTH. Full range, braced trunk, knees tracking over toes. No half squats to move more weight.
DAY 4 — THURSDAY: SHOULDERS
📈 BENCHMARK: BARBELL OVERHEAD PRESS — 4 × 6–8
KEY WORK: Dumbbell shoulder press, lateral raise, rear delt fly, upright row, shrug.
🎯 FOCUS: PRESS STRICT. Ribs down, glutes tight, no lean back. Shoulders do the work, not momentum.
DAY 5 — FRIDAY: GLUTES & ARMS
📈 BENCHMARK: BARBELL HIP THRUST — 4 × 6–8
KEY WORK: Romanian deadlift, glute bridge, cable kickback, close grip press, dumbbell curl, hammer curl.
🎯 FOCUS: DRIVE WITH THE GLUTES. Full lockout at the top, slow lower. Arms finish the week after the big work is done.
🎯 THIS WEEK'S STANDARD
💪 ONE BENCHMARK PER DAY — Progress it, track it, beat it next week.
🔥 STRICT FORM OVER HEAVY WEIGHT — Every rep owned.
✈️ ADAPT THE EQUIPMENT — NOT THE GOAL
🚫 NO BOUNCING THE BAR
🚫 NO HALF REPS
Defined days. Defined benchmarks. Trackable progression.
Want the full detailed version of each day, with the commercial gym and hotel gym plans side by side? That lives in the Classroom program library.
FIVE DAYS. FIVE BENCHMARKS. BRICK BY BRICK. 🧱
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💪 THIS WEEK: THE 5-DAY SPLIT
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