
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.

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.

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.