Mar 21 • General discussion
Torso/ appendage
This routine is designed for maximum mechanical tension and progressive overload. You'll be hitting the muscle with absolute intensity, getting out, and letting nutrition and recovery do the rest.
The Methodology: Intensity & Frequency
For this to work, the volume is kept intentionally low so the intensity can be pushed to the absolute limit.
For each exercise, execute two working sets:
1 Top Set: Heavy, aiming for 5–8 reps to complete muscular failure.
1 Back-off Set: Drop the weight by 15–20%, aiming for 10–15 reps to failure.
Take 3–4 minutes of rest between these working sets to ensure you can fully recruit the muscle fibers again.
Day 1: Torso (Heavy Emphasis)
Incline Dumbbell Press: (Top Set + Back-off Set)
Linear Row Machine: (Top Set + Back-off Set) – Drive the elbows back and squeeze the lats hard at the peak contraction.
Seated Dumbbell Shoulder Press: (Top Set + Back-off Set)
Neutral Grip Lat Pulldown: (Top Set + Back-off Set)
Cable Pec Fly: 2 sets of 10–15 reps (Focus on the deep stretch and squeeze; RPE 9)
Day 2: Appendage (Quad & Biceps Emphasis)
Hack Squat or Leg Press: (Top Set + Back-off Set) – Bury the depth, control the eccentric.
Seated Leg Curl: (Top Set + Back-off Set)
Standing Calf Raise: 2 sets of 10–12 reps (Pause at the bottom stretch for 2 seconds on every rep)
EZ Bar Bicep Curl: (Top Set + Back-off Set)
Cable Triceps Pushdown (V-Bar): (Top Set + Back-off Set)
Day 3: Rest & Recovery
Eat to grow. No extra lifting.
Day 4: Torso (Width & Density Emphasis)
Flat Machine Press or Barbell Bench: (Top Set + Back-off Set)
Chest-Supported T-Bar Row: (Top Set + Back-off Set)
Machine Lateral Raise or Cable Lateral Raise: 2 sets of 12–15 reps to failure.
Straight Arm Cable Pulldown: (Top Set + Back-off Set)
Rear Delt Machine Fly (Reverse Pec Deck): 2 sets of 12–15 reps.
Day 5: Appendage (Hamstring & Triceps Emphasis)
Romanian Deadlift (RDL): (Top Set + Back-off Set) – Focus purely on the hamstring stretch.
Leg Extension: (Top Set + Back-off Set)
Seated Calf Raise: 2 sets of 12–15 reps.
Overhead Cable Triceps Extension: (Top Set + Back-off Set)
Dumbbell Hammer Curl: (Top Set + Back-off Set)
Day 6 & Day 7: Rest & Recovery
Focus strictly on nutrition and frequency reset before hitting Day 1 again.
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Torso/ appendage
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