🏆 Natural Bodybuilding Roadmap

Evidence-based body-recomposition & competition-prep plan · built from your profile, training logs & measurements

Male · 34181 cm118.3 kg ~31.7% body fatLBM ~80.8 kgFFMI ~24.7Advanced lifter Target: Classic Physique

⚠️ Read this first — the honest reality. At 118.3 kg / ~31.7% body fat you carry ~37.5 kg of fat on ~80.8 kg of lean mass — FFMI ~24.7, still near the natural ceiling. A realistic natural stage weight is ~87–90 kg in contest condition (~5–6% BF). The job is losing ~28–31 kg of fat while holding/building muscle — a ~30-month project (~67 rotation cycles / ~335 training sessions). Real contest prep is only the final 10-12 iterations. You are at the start of the runway. Patience beats intensity.

1The Roadmap

Four sequenced phases mapped onto the fat-loss → build → prep journey. The plan is iteration-based, not week-based: 1 iteration = the 10-day training rotation of a phase (~14 calendar days at 5 sessions/wk). Move to the next phase by condition (BF%), not by iteration count — the numbers below are realistic estimates.

Phase 1 · Foundation

~3 iterations (~6 wks)

~31.7% BF

Rebuild capacity, cardio base, weak-point bias.

Phase 2 · Recomp

~28 iterations (~13 mo)

31.7% → ~15%

Deficit blocks + MATADOR breaks. The main grind. 23 kg lost.

Phase 3 · Lean-Gain Bridge

~26 iterations (~12 mo)

~12–15%

Slight surplus, muscle grows in. Bridge to prep-ready.

Phase 4 · Contest Prep

~10 iterations (~5 mo)

12% → 5–6%

Strip last fat, hold muscle, posing.

🎯 Stage

Peak week (7 days)

~87–90 kg

Rehearsed carb/water peak. Then reverse diet.

📅 Realistic stage-ready timeline — starting July 2026

Fastest realistic

Zero setbacks · adherence >90% · minimal life disruption

Q1 2029 (~30 mo)

Most likely

Normal life: illness weeks, travel, 1–2 injuries handled

Q2–Q3 2029 (~34 mo)

Conservative

Serious layoff/injury · slow leaner phase · extra bridge time

Q1 2030 (~42 mo)

What drives the range: Phase 2 is the wildcard — losing 23 kg of fat at 0.5%/wk with mandatory diet breaks realistically takes 12–16 months. Adherence >85% is the single biggest lever. Phase 3 (bridge) can compress or expand by 6 months depending on how much extra muscle is genuinely needed to look competitive at 90 kg. Every setback of >2 weeks pushes the show ~1 month later — no way around it as a natural.

Milestones to watch (not calendar dates):

Iteration 6 (~end of Phase 1): should be at ~113 kg / ~29% BF · belly fold ~38 mm
Iteration 20 (~mid Phase 2): should be at ~103 kg / ~22% BF · biceps girth trending UP
Iteration 30 (~end of Phase 2): ~95 kg / ~15% BF · abs visible standing relaxed → begin bridge
Iteration 55 (~end of Phase 3): ~93 kg / ~12% BF, muscle looks visibly fuller → begin prep
Iteration 65 (~T-6 wks): ~89 kg / ~7% BF, striations begin
Peak week: ~87–90 kg stage weight, 5–6% BF

2Your Body — Analysis

From your measurement log and self-assessment. The plan is built around fixing proportion, not just losing weight.

⬆ Bring up (priority)

Side & rear delts — "flat" shoulders = a width/cap problem. Fixed with lateral & rear-delt volume 3×/week, not pressing.
Upper & mid chest — incline-biased pressing + cable flyes; "inner" separation appears as body fat drops.
Biceps — lagging vs your big triceps (your log shows biceps girth trending down). Led first on pull days, lengthened-position bias.
Forearms — minor; covered by hammer/reverse curls + wrist work.

➡ Maintain (already strong)

Legs (74 cm thighs) — heavy, low-volume maintenance. Adding size would hurt Classic-Physique proportion and steal recovery.
Back — well developed; kept at maintenance, still fed by rows/pulldowns.
Triceps — big; minimal direct work, covered by pressing.

The body-composition math

118.3 kg × 31.7% = ~37.5 kg fat · ~80.8 kg lean (FFMI ~24.7 — near the natural ceiling, confirming the muscle is real). Hold/build lean ~82–85 kg through the bridge, then at a 5–6% stage condition → ≈ 87–90 kg bodyweight. Net to lose ≈ 28–31 kg fat. ⚠ Bioimpedance is ±3%. Confirm the 31.7% with a DEXA before deep prep. 95 kg+ on stage would need lean mass beyond typical natural limits.

Your measurement trend (benchmark)

Measure	07 Jul 25	22 Sep 25	27 Oct 25	07 Jan 26	09 Feb 26	Read
Weight (kg)	123	119.1	117.7	118.9	119.6	Flat ~120 for 7 months → you've been maintaining, not cutting. A structured deficit is the missing piece.
Shoulders (cm)	139	144	142	142	144	Girth ok, but it's width/cap (side delt) you need, not circumference.
Chest (cm)	124	126	126	124	121.5	Driven by fat as much as muscle — definition comes with leaning out.
Biceps R (cm)	46	45.5	44	44.5	43.5	Trending DOWN — confirms biceps are under-stimulated vs triceps.
Upper leg R (cm)	76	76	74	72	75	Already huge — maintenance only.
Calf R (cm)	50.5	48.5	47.5	48	49	Can still grow — kept in every phase.
Belly fold (mm)	50	49	48	50	41.5	The number that must fall steadily — your leanness benchmark.
Chest fold (mm)	51	50	49	51	44	Same — track folds as the truest fat-loss signal.

PR highlights from your log (6 mo ago): Squat 150 · Bench 135×3 · Incline ~80 · RDL ~70 · Leg press 170 · Barbell row 98 · Preacher 44 · Hammer 22.5 · Lateral raise 12.5. Strong base — the engine is there; now we redirect it.

3Nutrition

Your stated unknowns — calories, macros, intensity — answered with numbers. Track real intake vs weight trend for 2–3 weeks, then trust YOUR data over any formula.

Maintenance (TDEE)

BMR (nutritionist) ≈ 2,200 kcal · TDEE ≈ ~3,000 kcal (activity factor 1.36). Likely conservative for 5–6 lifts/wk + 8–10k steps. Real TDEE may be ~3,200–3,500 — track 7-day weight trend for 2–3 wk before trusting the number.

Fat-loss target (start)

Cut target ~2,400 kcal — 600 kcal deficit → ~0.5%/wk loss (~0.6 kg/wk). Textbook natural-comp pace (Helms <0.75%/wk to preserve muscle). Shrinks slightly as you lean: mid ~2,200, deep prep ~maintenance−300.

Protein (the anchor)

2.3–3.1 g/kg of lean mass (Helms). 80.8 kg LBM → ~200 g/day now, up to ~230 g in deep prep. Spread across 4–5 meals (~45–50 g each). Uric acid 4.33 mg/dL → no source restrictions. Collagen doesn't count — see supplements.

Example macro split — fat-loss phase @ 2,400 kcal

200 g

Protein · 800 kcal · 33%

220 g

Carbs · 880 kcal · 37%

80 g

Fat · 720 kcal · 30%

2,400

Total kcal ✓

Carb cycling

Keep protein & weekly average fixed; trade carbs↔fat by day. Training days ~240–260 g carb / ~65–70 g fat. Rest days ~180 g carb / ~90–95 g fat. Put most carbs around training.

Rate of loss & diet breaks

0.5–1% bodyweight/week (~1 kg/wk early → ~0.4 kg/wk lean). MATADOR rule: every 6–10 weeks of dieting, take 1–2 weeks at maintenance — proven to retain more muscle, protect metabolism & adherence over a long cut.

4Cardio & Steps

You lack cardio — so we build a base gently. Principle: cut food first, add cardio only when the scale stalls ~2 wks. Low-impact only (your 118 kg + no running) to protect joints. No yoga/crossfit, as requested. Cardio is daily-habit based — not tied to the 10-day rotation — because it protects joints and drives energy expenditure regardless of which training day you're on.

Variable	Phase 1 (base)	Phase 2 (grind)	Phase 3 (bridge)	Phase 4 (prep)
Daily steps	8,000	10,000	8,000–10,000	12,000–15,000
LISS sessions / iteration	4 (2 per 7 days)	4–8	4	8–12
Session duration	15–25 min	20–40 min	20–30 min	30–45 min
Intensity	Zone 2 — ~112–130 bpm (≈60–70% of ~186 max HR). Talk-test: you can hold a conversation.
Modality	Stationary bike & incline-treadmill walking (best) → elliptical / stairmaster → rower. No running until much lighter (~100 kg).
Placement in rotation	Cardio on rest days OR after lifting, never before. In the 10-day rotation, the leg days (Day 3, Day 8) are best PAIRED with a shorter cardio session or SKIPPED for cardio; upper-body days can take a full session either same-day post-lift or on rest days.

Fasted cardio has no fat-loss advantage when calories match — do it whenever you'll be consistent. Sleep 7.5–9 h: dieters on short sleep lost ~60% more muscle on the same diet. Add more cardio only when the scale stalls for 14 days at consistent intake, not proactively.

5The Training Programs

Four phases, each importable straight into NoRestNest. Every exerciseId is verified against the app's exercise library (so videos and muscle maps load). Each phase is a 10-day rotation — sessions 1→10 cycle in order, week-agnostic. Weak-point movements open every session while fresh. Calves omitted (naturally big per your notes). Loads shown are seed values only — the app's progression suggester handles actual overload from your logged history. Phase differences are in sets, reps, RPE, and exercise selection. RPE = effort (RPE 7 ≈ 3 reps in reserve; RPE 9 ≈ 1 RIR).

⚙ How the app progresses loads — and why each phase needs a different Progression Profile

The app doesn't blindly add weight. After every set you rate it Easy / Good / Hard / Failed; next session the app adjusts the load by a % depending on the Progression Profile set on that program. The profile is a per-program setting in the app — the JSON import currently defaults to Standard, so you must change it manually under Program Detail → Progression Profile after importing each phase.

Profile	Easy set →	Good set →	Hard set →	Failed set →	Use it when
Conservative	+5%	0%	0%	−5%	Deficit, layoff return, recovery limited — smaller jumps, protect what you have
Standard	+7.5%	+2.5%	0%	−10%	Default balance — maintenance calories, normal progress
Aggressive	+10%	+5%	+2.5%	−5%	Surplus / growth phase — push loads hard while recovery is high
Custom	Your own %s. Skip unless you know your response to each bucket precisely.

Recommended profile per phase (also shown as a chip inside each phase card below): P1 Conservative P2 Standard P3 Aggressive P4 Conservative

Phase 1 Foundation & Cardio Primer Weeks 1–6 · 5 days/wk · 10-day rotation

Rebuild capacity, groove technique, ignite weak-point bias

📲 Get it into NoRestNest: tap Copy, then in the app go to Programs → + → Import JSON, paste, and hit Import. (Or Download to save the file.) The plan is a 10-day rotation: sessions cycle in order regardless of week. Loads shown are SEED values only for the app's first fill — after that the app's progression suggester takes over from your logged history.

Set in app after import → Program Detail → Progression Profile = conservative. On-ramp after layoff — smaller load jumps (Easy +5%) prevent early flame-out.

WEEKS 1-6. On-ramp after layoff. 10 unique training days that cycle — each session repeats every ~2 weeks at 5 sessions/wk. Moderate volume to rebuild capacity, groove technique, and start weak-point bias (side/rear delts, biceps, upper + mid chest). Forearms at ~10/wk direct volume (balanced flexor/extensor + farmer walk grip). Pair with ~2,400 kcal cut, 200 g protein, 8-10k steps, 2× zone-2 cardio. RPE 7-8. Weak points hit 3×/wk. Legs on maintenance. NO calves — user has naturally big calves. Weights are STARTING guides from your Feb 2026 logs — progress via double progression (add reps, then load). Loads are SEED values only — the app's progression suggester takes over once you log real sets and drives actual progression from your history.

Day 1 · Push A — Upper Chest & Side Delts

Weak-point bias: side delts open the session while fresh, then upper-chest press. Triceps minimal. Brachioradialis finisher.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	4	12–20	8	8 kg	WEAK POINT #1. Low pulley, big stretch at bottom. Last set: lengthened partials.
Barbell incline bench press	4	6–10	7	72 kg	Upper chest anchor. ~30° bench. Controlled 2s eccentric.
Cable machine low to high	3	12–18	8	—	Clavicular fly arc. Squeeze at top.
Dumbbell Seated Shoulder Press	3	8–12	8	22 kg	Delt mass — overhead pressing.
Reverse machine fly	3	15–20	9	25 kg	Rear delts. Slow, feel the squeeze.
Cable triceps push down ez bar	2	12–15	8	—	Triceps maintenance — you already have big tris.
Dumbbell Seated Neutral Wrist Curl	2	12–15	9	12 kg	FOREARM (neutral grip) — brachioradialis focus. Placed at end.

Day 2 · Pull A — Biceps Stretch & Back Width

Biceps first while fresh — lengthened-position bias (weak point). Back width via wide pulldown. Heavy flexor work at end after all the grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Incline dumbbell curl weak-point	4	10–15	8	15 kg	WEAK POINT. Shoulders behind body for max biceps stretch. 2s eccentric.
Lat pull down wide grip	4	8–12	8	82 kg	Lats. Full stretch, drive elbows down. From your log: 84kg×4 top set.
Cable seated row	3	8–12	8	80 kg	Mid-back thickness. From your log: 90kg×4 top set.
Reverse machine fly	3	15–20	9	25 kg	Rear delts — 2nd weekly hit.
Dumbbell Hammer Curl	3	10–15	8	17.5 kg	Brachialis + forearm — adds arm thickness.
Cable straight arm pulldown	3	12–15	9	—	Lats in stretch, low fatigue finisher.
Barbell wrist curl on knees	3	12–20	9	30 kg	FOREARM (flexor) — 3 sets, heavy day since grip is already primed.

Day 3 · Legs A — Quad-Biased Maintenance

Heavy but submaximal. Your 74cm quads are a strong point — protect them, don't chase growth.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell full squat	3	6–10	7	110 kg	Heavy maintenance. From your log: 150×4 top. Stay 2-3 reps shy of failure.
Leg press machine normal stance	3	10–15	8	140 kg	Quad volume, controlled. Your PR ~170kg.
Lever Leg Extension	2	12–18	9	80 kg	Quad finisher. Full ROM, no swing.
Hanging knee raises	3	10–20	9	—	Abs. Slow, no swing.
Russian twist	3	15–25	9	16 kg	Obliques — helps classic waist line.

Day 4 · Weak-Point Specialization A — Delts + Biceps

The make-or-break day. Multiple angles on side + rear delts and biceps while fresh. Extensor finisher balances all the biceps flexor work.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	4	12–20	9	9 kg	WEAK POINT — 2nd side-delt hit, heavier bias.
Cable reverse fly on crossover	4	15–20	9	—	Rear delts — different angle vs machine.
Leaning Dumbbell Lateral Raise	3	12–20	9	10 kg	Lean away for constant tension on side delt. 3rd angle.
Barbell preacher curl	3	8–12	8	38 kg	Biceps peak/brachialis under constant load. Your PR: 44×4.
Biceps curl cable	3	10–15	9	—	Constant-tension curl. Squeeze hard at top.
Dumbbell Reverse Wrist Curl	3	12–20	9	12 kg	FOREARM (extensor) — 3 sets, balances the biceps volume.

Day 5 · Chest Sternal Bias + Back Thickness

Mid-chest / sternal squeeze work — the "middle chest" separation you asked about. Reality: it's 60% body fat, 40% muscle. This trains the fibers; the cut reveals them.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Pec deck fly machine	4	12–18	9	—	STERNAL SQUEEZE. Peak-contraction on the inside. Your log: 32.5kg×4 top.
Dumbbell Bench Press	3	8–12	8	30 kg	Mid-chest pressing volume. DBs give better stretch than BB.
Cable machine low to high	3	12–15	9	—	Upper-chest fly for angle balance.
Cable seated row	3	10–12	8	78 kg	Back thickness — hold not build.
Cable lateral raises	3	15–20	9	8 kg	Side delt — 3rd weekly hit for width.
Barbell wrist curl on knees	3	12–20	9	32 kg	FOREARM (flexor) — 3 sets, chest+back day has moderate grip use.

Day 6 · Push B — Mid Chest & Delts (Different Angles)

Rotate exercises so nothing goes stale. Machine lateral + DB incline hits shoulders and chest at fresh angles. No direct forearm on this day — no grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Machine lateral raise weak-point	4	12–20	9	—	WEAK POINT — machine angle, super strict, no traps.
Dumbbell Incline Bench Press	4	8–12	8	32 kg	Upper chest, DB stretch. Your log: 40kg×4-10 tops.
Chest Press Machine	3	8–12	8	—	Mid-chest pressing — easy overload target.
Pec deck fly machine	3	12–18	9	—	Sternal squeeze — 2nd weekly mid-chest hit.
Dumbbell Chest Supported Lateral Raises	3	15–20	9	8 kg	Chest-supported = zero cheating. Pure side-delt.
Cable triceps overhead extension (ez bar)	2	10–15	8	—	Triceps long-head — minimal maintenance.
Dumbbell Over Bench Reverse Wrist Curl	2	12–20	9	10 kg	FOREARM (extensor) — over bench, wrist unsupported for full ROM. Balances flexor days.

Day 7 · Pull B — Biceps Peak & Back Thickness

Different curl and row variations. Biceps hit again with peak-contraction bias. Extensor forearm work balances the pull volume.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell preacher curl weak-point	4	8–12	8	40 kg	WEAK POINT — heavier preacher for load progression.
Lat pull down close grip	3	8–12	8	78 kg	Width, neutral grip. Your log: 90kg×10.5 top.
Dumbbell One Arm Row (rack support)	3	8–12	8	30 kg	Unilateral back thickness. Your log: 40kg×8-11.
Cable reverse fly on crossover	3	15–20	9	—	Rear delts — 3rd weekly hit.
Spider curl dumbbells simultaneous	3	10–15	9	12 kg	Short-head peak in shortened position.
Barbell reverse biceps curl	2	12–15	9	25 kg	Brachialis + forearm extensors.
Dumbbell Reverse Wrist Curl	2	12–20	9	12 kg	FOREARM (extensor) — 2 sets since reverse curl already hit extensors.

Day 8 · Legs B — Hamstring Focus + Bonus Delts

Posterior chain focus — your RDL is way behind your squat (62kg vs 150kg). Bonus side-delt hit if recovered. Direct forearm flexor finisher — no straps allowed here (real grip work, not carry).

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell romanian deadlift	4	8–12	8	65 kg	HAMSTRINGS — big deficit vs squat. Progressive overload target.
Seated leg curl machine	3	10–15	9	65 kg	Hamstring isolation. Your log: 75-80kg top set.
Lying leg curl machine	2	12–18	9	—	2nd hamstring angle — different length.
Cable lateral raises	3	15–20	9	8 kg	BONUS 4th-5th weekly side-delt volume.
Abdominal Crunches Machine	3	12–20	9	—	Weighted abs. Your log: 65kg×20.
Dumbbell Over Bench Wrist Curl	3	12–20	9	12 kg	FOREARM (flexor) — over bench for full ROM. NO STRAPS, direct flexor work.

Day 9 · Weak-Point Specialization B — Different Angles

Same emphasis as Day 4, different exercises. This is what stops boredom while pounding weak points. Flexor forearm work at end.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Leaning Dumbbell Lateral Raise	4	12–20	9	10 kg	Lean side-delt — heavier bias, different from Day 4.
Dumbbell Incline Rear Lateral Raise	4	15–20	9	10 kg	Rear delts, chest-supported strict form. NO cheating.
Machine lateral raise	3	12–15	9	—	3rd side-delt angle in the rotation.
Incline dumbbell curl	3	10–15	9	15 kg	Biceps stretch — 2nd hit this rotation.
Biceps curl cable	3	10–15	9	—	Cable curl — different from preacher, constant tension.
Barbell wrist curl on knees	3	12–20	9	32 kg	FOREARM (flexor) — 3 sets. Progressive load target this phase.

Day 10 · Push/Pull Upper Hybrid — Volume Finisher

High-rep pump session across all upper-body weak points. Closes the 10-day rotation on a metabolic high. Extensor work balances the flexor emphasis on other days.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises	4	15–20	9	8 kg	Side delt — final hit of rotation. Highest rep range.
Dumbbell fly incline bench	3	12–15	9	15 kg	Upper-chest fly. Your log: 17.5kg tops.
Cable straight arm pulldown	3	12–15	9	—	Lat detail, high rep, low fatigue.
Dumbbell Hammer Curl	3	10–15	9	17.5 kg	Brachialis + forearm — pump finisher.
Cable reverse fly on crossover	3	15–20	9	—	Rear delts — final hit.
Dumbbell Reverse Wrist Curl	3	12–20	9	12 kg	FOREARM (extensor) — 3 sets, final extensor volume of rotation.

Phase 2 Recomp — Weak-Point Emphasis Months ~2–15 · 5 days/wk · 10-day rotation

30% → ~15% BF in deficit blocks + MATADOR diet breaks

Set in app after import → Program Detail → Progression Profile = standard. Balanced default (Easy +7.5%). Mild deficit tolerates normal progression.

THE MAIN GRIND (months ~2-15, run in 4-6 wk blocks + deload). Same 10-day rotation as P1 with +1 set on every weak-point exercise (side/rear delts, biceps, upper + mid chest pushed to MAV→MRV). Forearms bumped further with the WP volume ramp. Pair with recomp diet (~2,400 kcal), 200 g protein, carb-cycle higher on training days, 10k steps, 2-4× zone-2 LISS. MATADOR diet break (1-2 wk at maintenance ~3,000 kcal) every 6-10 weeks. RPE 8-9. Deload every 5-6 wks. Loads are SEED values only — the app's progression suggester takes over once you log real sets and drives actual progression from your history.

Day 1 · Push A — Upper Chest & Side Delts

Weak-point bias: side delts open the session while fresh, then upper-chest press. Triceps minimal. Brachioradialis finisher.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	5	12–20	9	8 kg	WEAK POINT #1. Low pulley, big stretch at bottom. Last set: lengthened partials.
Barbell incline bench press	4	6–10	8	72 kg	Upper chest anchor. ~30° bench. Controlled 2s eccentric.
Cable machine low to high	3	12–18	9	—	Clavicular fly arc. Squeeze at top.
Dumbbell Seated Shoulder Press	3	8–12	9	22 kg	Delt mass — overhead pressing.
Reverse machine fly	4	15–20	10	25 kg	Rear delts. Slow, feel the squeeze.
Cable triceps push down ez bar	2	12–15	9	—	Triceps maintenance — you already have big tris.
Dumbbell Seated Neutral Wrist Curl	2	12–15	10	12 kg	FOREARM (neutral grip) — brachioradialis focus. Placed at end.

Day 2 · Pull A — Biceps Stretch & Back Width

Biceps first while fresh — lengthened-position bias (weak point). Back width via wide pulldown. Heavy flexor work at end after all the grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Incline dumbbell curl weak-point	5	10–15	9	15 kg	WEAK POINT. Shoulders behind body for max biceps stretch. 2s eccentric.
Lat pull down wide grip	4	8–12	9	82 kg	Lats. Full stretch, drive elbows down. From your log: 84kg×4 top set.
Cable seated row	3	8–12	9	80 kg	Mid-back thickness. From your log: 90kg×4 top set.
Reverse machine fly	4	15–20	10	25 kg	Rear delts — 2nd weekly hit.
Dumbbell Hammer Curl	3	10–15	9	17.5 kg	Brachialis + forearm — adds arm thickness.
Cable straight arm pulldown	3	12–15	10	—	Lats in stretch, low fatigue finisher.
Barbell wrist curl on knees	3	12–20	10	30 kg	FOREARM (flexor) — 3 sets, heavy day since grip is already primed.

Day 3 · Legs A — Quad-Biased Maintenance

Heavy but submaximal. Your 74cm quads are a strong point — protect them, don't chase growth.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell full squat	3	6–10	8	110 kg	Heavy maintenance. From your log: 150×4 top. Stay 2-3 reps shy of failure.
Leg press machine normal stance	3	10–15	9	140 kg	Quad volume, controlled. Your PR ~170kg.
Lever Leg Extension	2	12–18	10	80 kg	Quad finisher. Full ROM, no swing.
Hanging knee raises	3	10–20	10	—	Abs. Slow, no swing.
Russian twist	3	15–25	10	16 kg	Obliques — helps classic waist line.

Day 4 · Weak-Point Specialization A — Delts + Biceps

The make-or-break day. Multiple angles on side + rear delts and biceps while fresh. Extensor finisher balances all the biceps flexor work.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	5	12–20	10	9 kg	WEAK POINT — 2nd side-delt hit, heavier bias.
Cable reverse fly on crossover	5	15–20	10	—	Rear delts — different angle vs machine.
Leaning Dumbbell Lateral Raise	4	12–20	10	10 kg	Lean away for constant tension on side delt. 3rd angle.
Barbell preacher curl	4	8–12	9	38 kg	Biceps peak/brachialis under constant load. Your PR: 44×4.
Biceps curl cable	4	10–15	10	—	Constant-tension curl. Squeeze hard at top.
Dumbbell Reverse Wrist Curl	3	12–20	10	12 kg	FOREARM (extensor) — 3 sets, balances the biceps volume.

Day 5 · Chest Sternal Bias + Back Thickness

Mid-chest / sternal squeeze work — the "middle chest" separation you asked about. Reality: it's 60% body fat, 40% muscle. This trains the fibers; the cut reveals them.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Pec deck fly machine	4	12–18	10	—	STERNAL SQUEEZE. Peak-contraction on the inside. Your log: 32.5kg×4 top.
Dumbbell Bench Press	3	8–12	9	30 kg	Mid-chest pressing volume. DBs give better stretch than BB.
Cable machine low to high	3	12–15	10	—	Upper-chest fly for angle balance.
Cable seated row	3	10–12	9	78 kg	Back thickness — hold not build.
Cable lateral raises	4	15–20	10	8 kg	Side delt — 3rd weekly hit for width.
Barbell wrist curl on knees	3	12–20	10	32 kg	FOREARM (flexor) — 3 sets, chest+back day has moderate grip use.

Day 6 · Push B — Mid Chest & Delts (Different Angles)

Rotate exercises so nothing goes stale. Machine lateral + DB incline hits shoulders and chest at fresh angles. No direct forearm on this day — no grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Machine lateral raise weak-point	5	12–20	10	—	WEAK POINT — machine angle, super strict, no traps.
Dumbbell Incline Bench Press	4	8–12	9	32 kg	Upper chest, DB stretch. Your log: 40kg×4-10 tops.
Chest Press Machine	3	8–12	9	—	Mid-chest pressing — easy overload target.
Pec deck fly machine	3	12–18	10	—	Sternal squeeze — 2nd weekly mid-chest hit.
Dumbbell Chest Supported Lateral Raises	4	15–20	10	8 kg	Chest-supported = zero cheating. Pure side-delt.
Cable triceps overhead extension (ez bar)	2	10–15	9	—	Triceps long-head — minimal maintenance.
Dumbbell Over Bench Reverse Wrist Curl	2	12–20	9	10 kg	FOREARM (extensor) — over bench, wrist unsupported for full ROM. Balances flexor days.

Day 7 · Pull B — Biceps Peak & Back Thickness

Different curl and row variations. Biceps hit again with peak-contraction bias. Extensor forearm work balances the pull volume.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell preacher curl weak-point	5	8–12	9	40 kg	WEAK POINT — heavier preacher for load progression.
Lat pull down close grip	3	8–12	9	78 kg	Width, neutral grip. Your log: 90kg×10.5 top.
Dumbbell One Arm Row (rack support)	3	8–12	9	30 kg	Unilateral back thickness. Your log: 40kg×8-11.
Cable reverse fly on crossover	4	15–20	10	—	Rear delts — 3rd weekly hit.
Spider curl dumbbells simultaneous	4	10–15	10	12 kg	Short-head peak in shortened position.
Barbell reverse biceps curl	2	12–15	10	25 kg	Brachialis + forearm extensors.
Dumbbell Reverse Wrist Curl	2	12–20	10	12 kg	FOREARM (extensor) — 2 sets since reverse curl already hit extensors.

Day 8 · Legs B — Hamstring Focus + Bonus Delts

Posterior chain focus — your RDL is way behind your squat (62kg vs 150kg). Bonus side-delt hit if recovered. Direct forearm flexor finisher — no straps allowed here (real grip work, not carry).

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell romanian deadlift	4	8–12	9	65 kg	HAMSTRINGS — big deficit vs squat. Progressive overload target.
Seated leg curl machine	3	10–15	10	65 kg	Hamstring isolation. Your log: 75-80kg top set.
Lying leg curl machine	2	12–18	10	—	2nd hamstring angle — different length.
Cable lateral raises	4	15–20	10	8 kg	BONUS 4th-5th weekly side-delt volume.
Abdominal Crunches Machine	3	12–20	10	—	Weighted abs. Your log: 65kg×20.
Dumbbell Over Bench Wrist Curl	3	12–20	9	12 kg	FOREARM (flexor) — over bench for full ROM. NO STRAPS, direct flexor work.

Day 9 · Weak-Point Specialization B — Different Angles

Same emphasis as Day 4, different exercises. This is what stops boredom while pounding weak points. Flexor forearm work at end.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Leaning Dumbbell Lateral Raise	5	12–20	10	10 kg	Lean side-delt — heavier bias, different from Day 4.
Dumbbell Incline Rear Lateral Raise	5	15–20	10	10 kg	Rear delts, chest-supported strict form. NO cheating.
Machine lateral raise	4	12–15	10	—	3rd side-delt angle in the rotation.
Incline dumbbell curl	4	10–15	10	15 kg	Biceps stretch — 2nd hit this rotation.
Biceps curl cable	4	10–15	10	—	Cable curl — different from preacher, constant tension.
Barbell wrist curl on knees	3	12–20	10	32 kg	FOREARM (flexor) — 3 sets. Progressive load target this phase.

Day 10 · Push/Pull Upper Hybrid — Volume Finisher

High-rep pump session across all upper-body weak points. Closes the 10-day rotation on a metabolic high. Extensor work balances the flexor emphasis on other days.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises	5	15–20	10	8 kg	Side delt — final hit of rotation. Highest rep range.
Dumbbell fly incline bench	3	12–15	10	15 kg	Upper-chest fly. Your log: 17.5kg tops.
Cable straight arm pulldown	3	12–15	10	—	Lat detail, high rep, low fatigue.
Dumbbell Hammer Curl	3	10–15	10	17.5 kg	Brachialis + forearm — pump finisher.
Cable reverse fly on crossover	4	15–20	10	—	Rear delts — final hit.
Dumbbell Reverse Wrist Curl	3	12–20	10	12 kg	FOREARM (extensor) — 3 sets, final extensor volume of rotation.

Phase 3 Lean-Gaining Bridge Months ~15–30 · 5 days/wk · 10-day rotation

Build the quality muscle judges score, in a slight surplus

Set in app after import → Program Detail → Progression Profile = aggressive. Slight surplus + growth phase — push loads (Easy +10%) to drive overload.

AFTER you reach ~12-15% BF (~month 15+). You cannot diet onto a natural stage — you must BUILD muscle first. Same 10-day rotation, +1 set on weak points, heavier rep ranges on compounds (5-8 reps returning). Slight surplus (+150-250 kcal, gain ~0.6-1% BW/MONTH). Protein 200-220g. Cardio drops to 2×/wk. Deload every 5-6 weeks. This is where the biceps, delts AND forearms actually GROW — the deficit protects them, the surplus builds them. Loads are SEED values only — the app's progression suggester takes over once you log real sets and drives actual progression from your history.

Day 1 · Push A — Upper Chest & Side Delts

Weak-point bias: side delts open the session while fresh, then upper-chest press. Triceps minimal. Brachioradialis finisher.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	5	12–20	8	8 kg	WEAK POINT #1. Low pulley, big stretch at bottom. Last set: lengthened partials.
Barbell incline bench press	4	6–10	7	72 kg	Upper chest anchor. ~30° bench. Controlled 2s eccentric.
Cable machine low to high	3	12–18	8	—	Clavicular fly arc. Squeeze at top.
Dumbbell Seated Shoulder Press	3	8–12	8	22 kg	Delt mass — overhead pressing.
Reverse machine fly	4	15–20	9	25 kg	Rear delts. Slow, feel the squeeze.
Cable triceps push down ez bar	2	12–15	8	—	Triceps maintenance — you already have big tris.
Dumbbell Seated Neutral Wrist Curl	2	12–15	9	12 kg	FOREARM (neutral grip) — brachioradialis focus. Placed at end.

Day 2 · Pull A — Biceps Stretch & Back Width

Biceps first while fresh — lengthened-position bias (weak point). Back width via wide pulldown. Heavy flexor work at end after all the grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Incline dumbbell curl weak-point	5	10–15	8	15 kg	WEAK POINT. Shoulders behind body for max biceps stretch. 2s eccentric.
Lat pull down wide grip	4	8–12	8	82 kg	Lats. Full stretch, drive elbows down. From your log: 84kg×4 top set.
Cable seated row	3	8–12	8	80 kg	Mid-back thickness. From your log: 90kg×4 top set.
Reverse machine fly	4	15–20	9	25 kg	Rear delts — 2nd weekly hit.
Dumbbell Hammer Curl	3	10–15	8	17.5 kg	Brachialis + forearm — adds arm thickness.
Cable straight arm pulldown	3	12–15	9	—	Lats in stretch, low fatigue finisher.
Barbell wrist curl on knees	3	12–20	9	30 kg	FOREARM (flexor) — 3 sets, heavy day since grip is already primed.

Day 3 · Legs A — Quad-Biased Maintenance

Heavy but submaximal. Your 74cm quads are a strong point — protect them, don't chase growth.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell full squat	3	6–10	7	110 kg	Heavy maintenance. From your log: 150×4 top. Stay 2-3 reps shy of failure.
Leg press machine normal stance	3	10–15	8	140 kg	Quad volume, controlled. Your PR ~170kg.
Lever Leg Extension	2	12–18	9	80 kg	Quad finisher. Full ROM, no swing.
Hanging knee raises	3	10–20	9	—	Abs. Slow, no swing.
Russian twist	3	15–25	9	16 kg	Obliques — helps classic waist line.

Day 4 · Weak-Point Specialization A — Delts + Biceps

The make-or-break day. Multiple angles on side + rear delts and biceps while fresh. Extensor finisher balances all the biceps flexor work.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	5	12–20	9	9 kg	WEAK POINT — 2nd side-delt hit, heavier bias.
Cable reverse fly on crossover	5	15–20	9	—	Rear delts — different angle vs machine.
Leaning Dumbbell Lateral Raise	4	12–20	9	10 kg	Lean away for constant tension on side delt. 3rd angle.
Barbell preacher curl	4	8–12	8	38 kg	Biceps peak/brachialis under constant load. Your PR: 44×4.
Biceps curl cable	4	10–15	9	—	Constant-tension curl. Squeeze hard at top.
Dumbbell Reverse Wrist Curl	3	12–20	9	12 kg	FOREARM (extensor) — 3 sets, balances the biceps volume.

Day 5 · Chest Sternal Bias + Back Thickness

Mid-chest / sternal squeeze work — the "middle chest" separation you asked about. Reality: it's 60% body fat, 40% muscle. This trains the fibers; the cut reveals them.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Pec deck fly machine	4	12–18	9	—	STERNAL SQUEEZE. Peak-contraction on the inside. Your log: 32.5kg×4 top.
Dumbbell Bench Press	3	8–12	8	30 kg	Mid-chest pressing volume. DBs give better stretch than BB.
Cable machine low to high	3	12–15	9	—	Upper-chest fly for angle balance.
Cable seated row	3	10–12	8	78 kg	Back thickness — hold not build.
Cable lateral raises	4	15–20	9	8 kg	Side delt — 3rd weekly hit for width.
Barbell wrist curl on knees	3	12–20	9	32 kg	FOREARM (flexor) — 3 sets, chest+back day has moderate grip use.

Day 6 · Push B — Mid Chest & Delts (Different Angles)

Rotate exercises so nothing goes stale. Machine lateral + DB incline hits shoulders and chest at fresh angles. No direct forearm on this day — no grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Machine lateral raise weak-point	5	12–20	9	—	WEAK POINT — machine angle, super strict, no traps.
Dumbbell Incline Bench Press	4	8–12	8	32 kg	Upper chest, DB stretch. Your log: 40kg×4-10 tops.
Chest Press Machine	3	8–12	8	—	Mid-chest pressing — easy overload target.
Pec deck fly machine	3	12–18	9	—	Sternal squeeze — 2nd weekly mid-chest hit.
Dumbbell Chest Supported Lateral Raises	4	15–20	9	8 kg	Chest-supported = zero cheating. Pure side-delt.
Cable triceps overhead extension (ez bar)	2	10–15	8	—	Triceps long-head — minimal maintenance.
Dumbbell Over Bench Reverse Wrist Curl	2	12–20	9	10 kg	FOREARM (extensor) — over bench, wrist unsupported for full ROM. Balances flexor days.

Day 7 · Pull B — Biceps Peak & Back Thickness

Different curl and row variations. Biceps hit again with peak-contraction bias. Extensor forearm work balances the pull volume.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell preacher curl weak-point	5	8–12	8	40 kg	WEAK POINT — heavier preacher for load progression.
Lat pull down close grip	3	8–12	8	78 kg	Width, neutral grip. Your log: 90kg×10.5 top.
Dumbbell One Arm Row (rack support)	3	8–12	8	30 kg	Unilateral back thickness. Your log: 40kg×8-11.
Cable reverse fly on crossover	4	15–20	9	—	Rear delts — 3rd weekly hit.
Spider curl dumbbells simultaneous	4	10–15	9	12 kg	Short-head peak in shortened position.
Barbell reverse biceps curl	2	12–15	9	25 kg	Brachialis + forearm extensors.
Dumbbell Reverse Wrist Curl	2	12–20	9	12 kg	FOREARM (extensor) — 2 sets since reverse curl already hit extensors.

Day 8 · Legs B — Hamstring Focus + Bonus Delts

Posterior chain focus — your RDL is way behind your squat (62kg vs 150kg). Bonus side-delt hit if recovered. Direct forearm flexor finisher — no straps allowed here (real grip work, not carry).

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell romanian deadlift	4	8–12	8	65 kg	HAMSTRINGS — big deficit vs squat. Progressive overload target.
Seated leg curl machine	3	10–15	9	65 kg	Hamstring isolation. Your log: 75-80kg top set.
Lying leg curl machine	2	12–18	9	—	2nd hamstring angle — different length.
Cable lateral raises	4	15–20	9	8 kg	BONUS 4th-5th weekly side-delt volume.
Abdominal Crunches Machine	3	12–20	9	—	Weighted abs. Your log: 65kg×20.
Dumbbell Over Bench Wrist Curl	3	12–20	9	12 kg	FOREARM (flexor) — over bench for full ROM. NO STRAPS, direct flexor work.

Day 9 · Weak-Point Specialization B — Different Angles

Same emphasis as Day 4, different exercises. This is what stops boredom while pounding weak points. Flexor forearm work at end.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Leaning Dumbbell Lateral Raise	5	12–20	9	10 kg	Lean side-delt — heavier bias, different from Day 4.
Dumbbell Incline Rear Lateral Raise	5	15–20	9	10 kg	Rear delts, chest-supported strict form. NO cheating.
Machine lateral raise	4	12–15	9	—	3rd side-delt angle in the rotation.
Incline dumbbell curl	4	10–15	9	15 kg	Biceps stretch — 2nd hit this rotation.
Biceps curl cable	4	10–15	9	—	Cable curl — different from preacher, constant tension.
Barbell wrist curl on knees	3	12–20	9	32 kg	FOREARM (flexor) — 3 sets. Progressive load target this phase.

Day 10 · Push/Pull Upper Hybrid — Volume Finisher

High-rep pump session across all upper-body weak points. Closes the 10-day rotation on a metabolic high. Extensor work balances the flexor emphasis on other days.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises	5	15–20	9	8 kg	Side delt — final hit of rotation. Highest rep range.
Dumbbell fly incline bench	3	12–15	9	15 kg	Upper-chest fly. Your log: 17.5kg tops.
Cable straight arm pulldown	3	12–15	9	—	Lat detail, high rep, low fatigue.
Dumbbell Hammer Curl	3	10–15	9	17.5 kg	Brachialis + forearm — pump finisher.
Cable reverse fly on crossover	4	15–20	9	—	Rear delts — final hit.
Dumbbell Reverse Wrist Curl	3	12–20	9	12 kg	FOREARM (extensor) — 3 sets, final extensor volume of rotation.

Phase 4 Contest Prep / Peak Physique Final 16–24 wk · 5 days/wk · 10-day rotation

12% → 5–6% BF, hold all muscle, posing, peak week

Set in app after import → Program Detail → Progression Profile = conservative. Deficit + recovery limited — chase preservation, not PRs (Easy +5%).

THE FINAL 16-24 WEEKS, begun only at ~10-12% BF. Goal: strip last fat while HOLDING every gram of muscle. Same 10-day rotation, volume TRIMMED (-1 set from most maintenance exercises toward MEV/MV) but LOADS STAY HEAVY (>=75% — heavy maintenance preserves muscle). More pump work on isolation for stage detail. Weak points still get priority. Forearms kept full-volume — they show on stage. Diet: 0.5%/wk loss, protein 210-230g, refeeds/diet-breaks as needed, cardio ramps (LISS 4-6× + 12-15k steps) — add cardio only when the scale stalls. POSE 4-7×/week. Mock peak week 2-4 wks out. Never crash diet. Loads are SEED values only — the app's progression suggester takes over once you log real sets and drives actual progression from your history.

Day 1 · Push A — Upper Chest & Side Delts

Weak-point bias: side delts open the session while fresh, then upper-chest press. Triceps minimal. Brachioradialis finisher.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	3	12–20	9	8 kg	WEAK POINT #1. Low pulley, big stretch at bottom. Last set: lengthened partials.
Barbell incline bench press	4	6–10	8	72 kg	Upper chest anchor. ~30° bench. Controlled 2s eccentric.
Cable machine low to high	3	12–18	9	—	Clavicular fly arc. Squeeze at top.
Dumbbell Seated Shoulder Press	3	8–12	9	22 kg	Delt mass — overhead pressing.
Reverse machine fly	2	15–20	10	25 kg	Rear delts. Slow, feel the squeeze.
Cable triceps push down ez bar	1	12–15	9	—	Triceps maintenance — you already have big tris.
Dumbbell Seated Neutral Wrist Curl	2	12–15	10	12 kg	FOREARM (neutral grip) — brachioradialis focus. Placed at end.

Day 2 · Pull A — Biceps Stretch & Back Width

Biceps first while fresh — lengthened-position bias (weak point). Back width via wide pulldown. Heavy flexor work at end after all the grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Incline dumbbell curl weak-point	3	10–15	9	15 kg	WEAK POINT. Shoulders behind body for max biceps stretch. 2s eccentric.
Lat pull down wide grip	4	8–12	9	82 kg	Lats. Full stretch, drive elbows down. From your log: 84kg×4 top set.
Cable seated row	3	8–12	9	80 kg	Mid-back thickness. From your log: 90kg×4 top set.
Reverse machine fly	2	15–20	10	25 kg	Rear delts — 2nd weekly hit.
Dumbbell Hammer Curl	3	10–15	9	17.5 kg	Brachialis + forearm — adds arm thickness.
Cable straight arm pulldown	3	12–15	10	—	Lats in stretch, low fatigue finisher.
Barbell wrist curl on knees	3	12–20	10	30 kg	FOREARM (flexor) — 3 sets, heavy day since grip is already primed.

Day 3 · Legs A — Quad-Biased Maintenance

Heavy but submaximal. Your 74cm quads are a strong point — protect them, don't chase growth.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell full squat	2	6–10	8	110 kg	Heavy maintenance. From your log: 150×4 top. Stay 2-3 reps shy of failure.
Leg press machine normal stance	3	10–15	9	140 kg	Quad volume, controlled. Your PR ~170kg.
Lever Leg Extension	2	12–18	10	80 kg	Quad finisher. Full ROM, no swing.
Hanging knee raises	3	10–20	10	—	Abs. Slow, no swing.
Russian twist	3	15–25	10	16 kg	Obliques — helps classic waist line.

Day 4 · Weak-Point Specialization A — Delts + Biceps

The make-or-break day. Multiple angles on side + rear delts and biceps while fresh. Extensor finisher balances all the biceps flexor work.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises weak-point	3	12–20	10	9 kg	WEAK POINT — 2nd side-delt hit, heavier bias.
Cable reverse fly on crossover	3	15–20	10	—	Rear delts — different angle vs machine.
Leaning Dumbbell Lateral Raise	2	12–20	10	10 kg	Lean away for constant tension on side delt. 3rd angle.
Barbell preacher curl	2	8–12	9	38 kg	Biceps peak/brachialis under constant load. Your PR: 44×4.
Biceps curl cable	2	10–15	10	—	Constant-tension curl. Squeeze hard at top.
Dumbbell Reverse Wrist Curl	3	12–20	10	12 kg	FOREARM (extensor) — 3 sets, balances the biceps volume.

Day 5 · Chest Sternal Bias + Back Thickness

Mid-chest / sternal squeeze work — the "middle chest" separation you asked about. Reality: it's 60% body fat, 40% muscle. This trains the fibers; the cut reveals them.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Pec deck fly machine	4	12–18	10	—	STERNAL SQUEEZE. Peak-contraction on the inside. Your log: 32.5kg×4 top.
Dumbbell Bench Press	3	8–12	9	30 kg	Mid-chest pressing volume. DBs give better stretch than BB.
Cable machine low to high	3	12–15	10	—	Upper-chest fly for angle balance.
Cable seated row	3	10–12	9	78 kg	Back thickness — hold not build.
Cable lateral raises	2	15–20	10	8 kg	Side delt — 3rd weekly hit for width.
Barbell wrist curl on knees	3	12–20	10	32 kg	FOREARM (flexor) — 3 sets, chest+back day has moderate grip use.

Day 6 · Push B — Mid Chest & Delts (Different Angles)

Rotate exercises so nothing goes stale. Machine lateral + DB incline hits shoulders and chest at fresh angles. No direct forearm on this day — no grip demand.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Machine lateral raise weak-point	3	12–20	10	—	WEAK POINT — machine angle, super strict, no traps.
Dumbbell Incline Bench Press	4	8–12	9	32 kg	Upper chest, DB stretch. Your log: 40kg×4-10 tops.
Chest Press Machine	3	8–12	9	—	Mid-chest pressing — easy overload target.
Pec deck fly machine	3	12–18	10	—	Sternal squeeze — 2nd weekly mid-chest hit.
Dumbbell Chest Supported Lateral Raises	2	15–20	10	8 kg	Chest-supported = zero cheating. Pure side-delt.
Cable triceps overhead extension (ez bar)	1	10–15	9	—	Triceps long-head — minimal maintenance.
Dumbbell Over Bench Reverse Wrist Curl	2	12–20	9	10 kg	FOREARM (extensor) — over bench, wrist unsupported for full ROM. Balances flexor days.

Day 7 · Pull B — Biceps Peak & Back Thickness

Different curl and row variations. Biceps hit again with peak-contraction bias. Extensor forearm work balances the pull volume.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell preacher curl weak-point	3	8–12	9	40 kg	WEAK POINT — heavier preacher for load progression.
Lat pull down close grip	3	8–12	9	78 kg	Width, neutral grip. Your log: 90kg×10.5 top.
Dumbbell One Arm Row (rack support)	3	8–12	9	30 kg	Unilateral back thickness. Your log: 40kg×8-11.
Cable reverse fly on crossover	2	15–20	10	—	Rear delts — 3rd weekly hit.
Spider curl dumbbells simultaneous	2	10–15	10	12 kg	Short-head peak in shortened position.
Barbell reverse biceps curl	2	12–15	10	25 kg	Brachialis + forearm extensors.
Dumbbell Reverse Wrist Curl	2	12–20	10	12 kg	FOREARM (extensor) — 2 sets since reverse curl already hit extensors.

Day 8 · Legs B — Hamstring Focus + Bonus Delts

Posterior chain focus — your RDL is way behind your squat (62kg vs 150kg). Bonus side-delt hit if recovered. Direct forearm flexor finisher — no straps allowed here (real grip work, not carry).

Exercise	Sets	Reps	RPE	Seed wt	Notes
Barbell romanian deadlift	4	8–12	9	65 kg	HAMSTRINGS — big deficit vs squat. Progressive overload target.
Seated leg curl machine	3	10–15	10	65 kg	Hamstring isolation. Your log: 75-80kg top set.
Lying leg curl machine	2	12–18	10	—	2nd hamstring angle — different length.
Cable lateral raises	2	15–20	10	8 kg	BONUS 4th-5th weekly side-delt volume.
Abdominal Crunches Machine	3	12–20	10	—	Weighted abs. Your log: 65kg×20.
Dumbbell Over Bench Wrist Curl	3	12–20	9	12 kg	FOREARM (flexor) — over bench for full ROM. NO STRAPS, direct flexor work.

Day 9 · Weak-Point Specialization B — Different Angles

Same emphasis as Day 4, different exercises. This is what stops boredom while pounding weak points. Flexor forearm work at end.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Leaning Dumbbell Lateral Raise	3	12–20	10	10 kg	Lean side-delt — heavier bias, different from Day 4.
Dumbbell Incline Rear Lateral Raise	3	15–20	10	10 kg	Rear delts, chest-supported strict form. NO cheating.
Machine lateral raise	2	12–15	10	—	3rd side-delt angle in the rotation.
Incline dumbbell curl	2	10–15	10	15 kg	Biceps stretch — 2nd hit this rotation.
Biceps curl cable	2	10–15	10	—	Cable curl — different from preacher, constant tension.
Barbell wrist curl on knees	3	12–20	10	32 kg	FOREARM (flexor) — 3 sets. Progressive load target this phase.

Day 10 · Push/Pull Upper Hybrid — Volume Finisher

High-rep pump session across all upper-body weak points. Closes the 10-day rotation on a metabolic high. Extensor work balances the flexor emphasis on other days.

Exercise	Sets	Reps	RPE	Seed wt	Notes
Cable lateral raises	3	15–20	10	8 kg	Side delt — final hit of rotation. Highest rep range.
Dumbbell fly incline bench	3	12–15	10	15 kg	Upper-chest fly. Your log: 17.5kg tops.
Cable straight arm pulldown	3	12–15	10	—	Lat detail, high rep, low fatigue.
Dumbbell Hammer Curl	3	10–15	10	17.5 kg	Brachialis + forearm — pump finisher.
Cable reverse fly on crossover	2	15–20	10	—	Rear delts — final hit.
Dumbbell Reverse Wrist Curl	3	12–20	10	12 kg	FOREARM (extensor) — 3 sets, final extensor volume of rotation.

6Supplements — your stack, reviewed

You currently take vitamin C, collagen, creatine and beef protein, and feel that's enough. Mostly agreed — but two points genuinely affect the plan's anchor (protein) and are worth acting on.

Your stack — verdict

Creatine ✓ — already optimal at 3–5 g/day, every day (incl. through the cut). Nothing to change.
Beef protein — fine for hitting your target; just note it's typically lower in leucine than whey, so lean on whole-food protein (meat, eggs, dairy, fish) as the base and use the powder to top up.
Vitamin C — harmless; minor. Keep if you like it.
Collagen ≠ muscle protein. It's very low in leucine and an incomplete protein — it does not count toward your ~210 g target. Great for skin/joints, but don't let it pad the protein number.

Two worth adding (cheap, real evidence)

Vitamin D3 — 1,000–2,000 IU/day. You're a desk worker with low sun; deficiency is common and hurts recovery/hormones.
Omega-3 (EPA+DHA) — 2–3 g/day. Recovery, joints, cardiovascular — useful given the low cardio base you're building.

Don't bother / avoid

Fat burners · BCAAs (redundant) · "test boosters"
Any prescription diuretic for peak week — dangerous & banned.

✓ Eligibility: nothing in your stack is a banned substance — but still confirm against your target federation's list before entering.

7Posing, Division & Federation

Division — Classic Physique ✓

Best fit for your big legs + good back (Men's Physique hides legs; Open needs even more mass). Note: Classic has a height-linked weight cap — at 181 cm verify the cap for your federation and plan your stage weight to it. Golden-era aesthetic: width, taper, full posing incl. a vacuum/classic pose.

Mandatory poses to learn: front double biceps, side chest, rear double biceps, abs & thighs, + classic pose, and a ~60s routine.

Posing & peak week

Start posing NOW — 20–30 min/week in the off-season, daily near a show. You can't show what you can't flex; it also improves muscle control & separation.
Peak week = fine-tuning only; be stage-lean 2–3 wk out. Carb deplete→load, keep water/sodium stable for a first-timer, no diuretics. Rehearse a mock peak week 2–4 wk out.
Federations (WNBF/INBF, OCB, etc.) drug-test via polygraph &/or urine with multi-year natural windows — confirm eligibility early.

8Example Iteration (Phase 2)

One full 10-day rotation at 5 training sessions per calendar week. Rest days floating around life. Iteration completes in ~14 calendar days.

Iteration Day	Session	Cardio / Steps	Posing
Day 1	Push A (upper chest + side delts)	10k steps	—
Day 2	Pull A (biceps stretch + back width)	Zone-2 25 min + 10k steps	5 min
Day 3	Legs A (quad-biased)	10k steps (skip Zone-2 on leg day)	—
Day 4	Weak-Point A (delts + biceps spec)	Zone-2 25 min + 10k steps	10 min
Day 5	Chest sternal + Back thickness	10k steps	—
Day 6	Push B (mid chest + delts other angles)	Zone-2 25 min + 10k steps	10 min
Day 7	Pull B (biceps peak + thickness)	10k steps	—
Day 8	Legs B (hamstring focus)	10k steps (skip Zone-2 on leg day)	—
Day 9	Weak-Point B (different angles)	Zone-2 25 min + 10k steps	15 min
Day 10	Push/Pull upper hybrid (volume)	Zone-2 25 min + 10k steps	10 min

Rest cadence you control: at 5 sessions/wk, this 10-day pool completes in ~14 calendar days. Rest days fall between whatever training days life allows. When you resume, next in queue is next in the sequence — the app cycles automatically.

🔧 When to run Deload and Peak Week (separate imported programs)

Deload block — 5-day mini rotation at half volume + 60% loads + RPE 5-6. Import once, run every 5-6 iterations of any main phase (~10-12 calendar weeks of training). Also run any time you accumulate two consecutive iterations with strength going backward. See Section 11 to download deload-block.json.

Peak Week — 7-day protocol used ONLY for the final week before a show. 2 depletion sessions + 4 rest days + 1 optional pump. Diet: low-carb → carb-load. Do a mock peak week 4 weeks out to test your response. See Section 11 to download peak-week.json.

9Profile Gaps — please fill these

Updated with what you've told me. ✓ resolved: body fat ~30% (LBM ~85 kg) · no injuries · supplements reviewed · ~90–93 kg stage weight honored. Still open:

True maintenance calories — log intake + weigh-ins for 2–3 weeks; we'll replace the ~3,300 estimate with your real number.
Target show / deadline — a date in mind, or open-ended? (Drives how aggressive each block is.)
Add a thigh caliper site — you track belly + chest folds; a 3rd site (or one DEXA) sharpens the BF% and confirms the ~85 kg lean figure. Keep logging the two folds either way — they're your benchmark.
Sleep hours & stress — current average? (Major lever on muscle retention.)
Food preferences / dietary style — so the macros become an actual meal plan I can write for you.
Federation choice + 181 cm Classic weight cap — pick the org so we confirm your ~88–90 kg stage weight fits the cap.

10Sources

Helms et al. — Natural bodybuilding contest prep: nutrition & training

Refalo/Trexler/Helms 2025 — protein in a deficit

Byrne et al. — MATADOR diet-break study

ISSN — protein, creatine position stands

RP — volume landmarks, diet breaks

Schoenfeld — proximity to failure; lengthened partials

Henselmans — biceps science

Stronger By Science — interference effect

3DMJ — prep timeline

Peak week — evidence-based review

This is an evidence-based educational plan, not medical advice. Given your starting bodyweight, get medical clearance before the cardio ramp and consider a coach for the final prep. Built 4 main phases + Deload + Peak Week · ~50 unique training days · ~260 exercise slots · forearms 12 direct sets/wk · every exerciseId verified against the app's 1,597-entry library · realistic stage-ready target Q2 2029.

11Program Files

Every program file in this folder — new plan and old — pick one to view, copy, or download. Files sit alongside this page in the repo.

Select a program to preview its file.