Push day
Bench press
Personal best
95 kg
Best set: 95 kg × 1
Strength · Hypertrophy
Built for the
V-taper.
Compound-heavy sessions, minimal accessory volume, and a split trimmed to fit real life. Efficiency is the constraint.
5
training days a week
3
core lifts: squat, bench, deadlift
72.6
current bodyweight, kg
3
years of training
Training
01 — The split
Seven days, five sessions
Day 1
Push
Anchor
Bench press
Day 2
Pull
Anchor
Deadlift
Day 3
Legs
Anchor
Squat
Day 4
Rest
Recover.
Day 5
Upper
Anchor
Incline barbell press
Day 6
Lower
Anchor
Romanian deadlift
Day 7
Rest
Recover.
02 — The big three
Bench, squat, deadlift
Legs day
Squat
Personal best
160 kg
Best set: 160 kg × 12
Pull day
Deadlift
Personal best
205 kg
Best set: 205 kg × 1
03 — Goals
i
Wide back and shoulders
The V-taper: lats and delts carry the silhouette.
ii
Strong legs
Quads on one side, hamstrings and glutes on the other. Both chains, every cycle.
iii
Big arms and forearms
Built from heavy compounds first, accessories second.
iv
A developed core
Trained as part of the split, not left to chance.
04 — Log
Recent sessions
Date
Session
Lift
Sets × reps
Weight
Notes
No sessions logged yet.