Profile: 33 • 5’7” (170 cm) • 85 kg • 10 years under the iron • trains 5x/weekObjective: add dense, lean mass while driving strength—no fluff, all performance. 🎯 Training Plan (5 days/week) Progression rules - Hit the low end of each rep range → add 1–2 reps weekly → when you top the range on all sets, micro-load 2.5–5 kg. - RPE: keep most work at 7–9; zero grinders until Week 7. - Deload Week 8: volume −40–50%, keep bar speed snappy. Weeks 1–4 — Hypertrophy Base + Strength Anchors Day 1 – Push Strength - Barbell Bench 5×5 @ RPE 7–8 - Standing OHP 4×6–8 - Incline DB Press 3×8–10 - Cable Fly 2×15–20 - Rope Pushdown 3×12–15 Day 2 – Lower Strength - Back Squat 5×5 @ RPE 7–8 - RDL 4×6–8 - Walking Lunge 3×10/leg - Calf Raise 4×12–15 - Hanging Leg Raise 3×12–15 - Day 3 – Pull Volume + Rear Delts - Weighted Chin 4×6–8 - Chest-Supported Row 4×8–10 - Lat Pulldown (wide/neutral alt) 3×10–12 - Reverse Pec-Deck 3×15–20 - EZ-Curl 3×10–12 Day 4 – Push/Pull Pump (30–40 min) - Seated DB Press 3×10–12 - Lateral Raise Giant Set (raise/partials/iso) ×3 - Cable Row 3×12–15 - Face Pulls 2×20 - Optional LISS 15–20 min @ 120–135 bpm Day 5 – Lower Volume + Conditioning - Front Squat 4×8–10 - Leg Press 3×12–15 - Ham Curl 3×12–15 - Sled Pushes 8–10 min continuous waves - Ab Wheel 3×10–12 Weeks 5–7 — Intensification (heavier, tighter volume) - Bench / Squat / Deadlift: work to a top single @ RPE 8, then 3×3 @ ~82–85%. - Accessories drop to 2–3 sets each, stay in the 6–10 rep lane. - Keep 1–2 LISS sessions/week (20–30 min) for conditioning & recovery. Week 8 — Deload & Test - All main lifts 3×3 @ 60–70%, speed focus. - Optional rep-PRs: AMRAP @ ~75% stopping 1–2 reps shy of failure. 🍽 Diet (lean-mass focus) Calories: start ~2,900–3,100 kcal/day (maintenance + ~250). - If mirror/waist don’t tighten after 14 days, pull 150–200 kcal (mostly carbs on rest days). Macros - Protein: 2.2 g/kg → ~185–190 g/day - Fat: 0.8 g/kg → ~65–70 g/day - Carbs: remainder (320–380 g/day), biased pre/post training. -

Height 5ft 6 Weight currently 84kg Optimal weight 75-80kg