Tag: biceps
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Phase 8: The Current Protocol — My Most Optimized 4-Day Training Engine
Phase 8 is the current protocol — a refined 4-day Upper A / Lower A / Upper B / Lower B split running alongside my peptide protocol. Here’s the full muscle group breakdown and current working weights.
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Phase 7: Back to Upper/Lower (But Better) — Returning to What Works With a Twist
Phase 7 returned to the Upper/Lower split framework — but with two years of experience behind it, significantly heavier weights, and a new hybrid Day 4. Here’s the full breakdown and ending weights.
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Phase 5: Full-Body Everything — My Most Concentrated Training Era
Phase 5 ditched splits entirely for two full-body routines run 4 days a week. FULL BODY A and FULL BODY B each hit every major muscle group from different angles, making them the most-repeated workouts in my entire training log.
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Phase 3: My First Upper/Lower Split — The Frequency Shift That Changed Everything
Phase 3 was the biggest structural shift yet — moving from body part splits to a true Upper/Lower framework, hitting each muscle group twice a week. Here’s the full breakdown and ending weights.
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Phase 2: Core & Refinement — Dropping the Arm Day and Getting Smarter
Phase 2 dropped the dedicated arm day, added real core programming, and introduced barbell work. Here’s how the muscle group pairings evolved and where the weights ended up.
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Phase 1: The “Big Mike” Era — My First Real Training Split
My first structured training program under trainer Big Mike at Crunch — a classic Push/Pull/Legs/Arms split that laid the foundation for two years of progress.