
Phase 4 locked workouts to specific days of the week and dialed in 60-minute sessions with targeted muscle group pairings. Here’s the full breakdown of each day and the ending weights.

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.

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.