Tag: squat
-
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.
-
Phase 6: The Mixed Split Experiment — When I Broke All the Rules on Muscle Pairings
Phase 6 broke all the standard muscle-pairing rules — chest and legs in the same session, back and arms without lower body. Here’s how the unconventional mixed split worked and where the weights ended up.
-
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.
-
Phase 4: Day-Specific Programming — Locking In 60-Minute Sessions That Actually Work
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: 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.
-
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.