Advanced Free to follow

The program

Heavy Duty High-Intensity 4-Day Split (Blood & Guts): Free Spreadsheet, Percentages & Tracker

Free Heavy Duty High-Intensity 4-Day Split (Blood & Guts) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
Length: 8 weeks
Main lifts: 21

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the Heavy Duty High-Intensity 4-Day Split (Blood & Guts) spreadsheet

Calculate your Heavy Duty High-Intensity 4-Day Split (Blood & Guts) weights

Free Heavy Duty High-Intensity 4-Day Split (Blood & Guts) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Overhead Press 1RM (lbs)

Close-Grip Bench Press 1RM (lbs) Estimated

Barbell Row 1RM (lbs) Estimated

Deadlift 1RM (lbs) Estimated

Incline Bench Press 1RM (lbs) Estimated

Bench Press 1RM (lbs) Estimated

Squat 1RM (lbs)

Romanian Deadlift 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Overhead Press	1	8	72%	185 lbs	1×45 + 1×25	Feeder / Acclimation Set (leave 3 reps in reserve)
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Overhead Press	1	6+	82%	210 lbs	1×45 + 1×25 + 1×10 + 1×2.5	ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Lateral Raise	1	12	—	—	—	Feeder Set
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Lateral Raise	1	10	—	—	—	All-Out Top Set to failure @ RPE 10
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Face Pull	1	12	—	—	—	Feeder Set
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Face Pull	1	10	—	—	—	All-Out Top Set @ RPE 10
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Close-Grip Bench Press	1	8	72%	245 lbs	2×45 + 1×10	Feeder Set
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Close-Grip Bench Press	1	6+	82%	280 lbs	2×45 + 1×25 + 1×2.5	All-Out Top Set (6–8 reps)
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Tricep Pushdown	1	12	—	—	—	Feeder Set
Day 1 — Shoulders, Traps & Triceps (High-Intensity Top Sets)	Tricep Pushdown	1	10	—	—	—	All-Out Top Set @ RPE 10
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Lat Pulldown	1	10	—	—	—	Feeder Set
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Lat Pulldown	1	8	—	—	—	All-Out Top Set: full lat stretch and 2s contraction
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Barbell Row	1	8	74%	135 lbs	1×45	Underhand Dorian-Style Barbell Row Feeder Set
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Barbell Row	1	6+	84%	150 lbs	1×45 + 1×5 + 1×2.5	ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Dumbbell Row	1	8	—	—	—	1 All-Out Top Set per arm @ RPE 10
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Deadlift	1	6	74%	230 lbs	2×45 + 1×2.5	Feeder Set
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Deadlift	1	5+	84%	260 lbs	2×45 + 1×10 + 1×5 + 1×2.5	All-Out Top Set finishing the back thickness cascade
Day 2 — Back Width, Back Thickness & Rear Delts (Heavy Duty)	Rear Delt Flye	1	12	—	—	—	All-Out Top Set @ RPE 10
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Incline Bench Press	1	8	72%	245 lbs	2×45 + 1×10	Feeder Set
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Incline Bench Press	1	6+	82%	280 lbs	2×45 + 1×25 + 1×2.5	ALL-OUT TOP SET: 6–8 reps
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Bench Press	1	8	72%	290 lbs	2×45 + 1×25 + 1×5 + 1×2.5	Feeder Set
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Bench Press	1	6+	82%	330 lbs	3×45 + 1×5 + 1×2.5	ALL-OUT TOP SET: 6–8 reps
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Dumbbell Flye	1	10	—	—	—	Feeder Set
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Dumbbell Flye	1	8	—	—	—	All-Out Top Set @ RPE 10
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Incline Dumbbell Curl	1	10	—	—	—	Feeder Set
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Incline Dumbbell Curl	1	8	—	—	—	All-Out Top Set @ RPE 10
Day 3 — Chest & Biceps (Heavy Duty Top Sets)	Barbell Curl	1	8	—	—	—	1 All-Out Top Set @ RPE 10
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Leg Extension	1	15	—	—	—	Pre-Exhaust Warmup Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Leg Extension	1	12	—	—	—	All-Out Pre-Exhaust Top Set @ RPE 10
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Squat	1	10	70%	180 lbs	1×45 + 2×10 + 1×2.5	Feeder Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Squat	1	8+	80%	205 lbs	1×45 + 1×25 + 1×10	ALL-OUT TOP SET: 8–10 deep reps
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Leg Press	1	12	—	—	—	Feeder Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Leg Press	1	10	—	—	—	All-Out Top Set @ RPE 10
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Romanian Deadlift	1	10	72%	165 lbs	1×45 + 1×10 + 1×5	Feeder Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Romanian Deadlift	1	8+	82%	190 lbs	1×45 + 1×25 + 1×2.5	All-Out Hamstring Top Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Lying Leg Curl	1	10	—	—	—	All-Out Top Set @ RPE 10
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Standing Calf Raise	1	12	—	—	—	Feeder Set
Day 4 — Quads, Hamstrings & Calves (Blood & Guts Legs)	Standing Calf Raise	1	10	—	—	—	All-Out Top Set @ RPE 10

Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Track this program free

General strength plan

4-day low-volume, ultra-high-intensity "Blood & Guts" bodybuilding split

Advanced lifters who prefer short, brutal workouts built around 1 feeder set and 1 all-out Top Set per exercise rather than high-volume marathon sessions.

Before choosing this plan

Warm up thoroughly before each movement’s all-out Top Set, and keep eccentrics controlled (3 seconds down) to protect joints.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Lat pulldown and cable station
Leg press, leg extension, and leg curl machines

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Splits training into Day 1 (Shoulders/Triceps), Day 2 (Back/Rear Delts), Day 3 (Chest/Biceps), and Day 4 (Legs) with 1 feeder set + 1 all-out top set.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 72%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 82%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 72%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 82%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 74%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 84%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 74%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 84%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 72%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 82%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 72%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 82%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 70%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 80%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 72%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 82%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 2

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 73.5%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 83.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 73.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 83.5%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 75.5%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 85.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 75.5%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 85.5%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 73.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 83.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 73.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 83.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 71.5%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 81.5%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 73.5%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 83.5%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 3

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 75%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 85%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 75%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 85%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 77%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 87%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 77%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 87%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 75%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 85%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 75%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 85%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 73%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 83%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 75%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 85%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 4

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 76.5%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 86.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 76.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 86.5%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 78.5%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 88.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 78.5%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 88.5%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 76.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 86.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 76.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 86.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 74.5%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 84.5%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 76.5%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 86.5%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 5

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 78%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 88%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 78%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 88%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 80%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 90%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 80%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 90%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 78%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 88%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 78%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 88%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 76%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 86%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 78%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 88%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 6

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 79.5%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 89.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 79.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 89.5%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 81.5%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 91.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 81.5%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 91.5%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 79.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 89.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 79.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 89.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 77.5%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 87.5%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 79.5%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 89.5%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 7

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 81%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 91%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 81%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 91%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 83%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 93%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 83%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 93%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 81%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 91%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 81%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 91%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 79%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 89%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 81%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 91%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Week 8

4 sessions

Day 1 · Shoulders, Traps & Triceps (High-Intensity Top Sets)

Overhead Press main

1 × 8 @ 82.5%working

Rest 2:00

Feeder / Acclimation Set (leave 3 reps in reserve)
1 × 6+ AMRAP @ 92.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps to positive failure with strict 3-second negative

Lateral Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set to failure @ RPE 10

Face Pull accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Close-Grip Bench Press main

1 × 8 @ 82.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 92.5%amrap

Rest 2:30

All-Out Top Set (6–8 reps)

Tricep Pushdown accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Day 2 · Back Width, Back Thickness & Rear Delts (Heavy Duty)

Lat Pulldown accessory

1 × 10working

Rest 1:30

Feeder Set
1 × 8working

Rest 2:30

All-Out Top Set: full lat stretch and 2s contraction

Barbell Row main

1 × 8 @ 84.5%working

Rest 2:00

Underhand Dorian-Style Barbell Row Feeder Set
1 × 6+ AMRAP @ 94.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 strict reps driving elbows to hips

Dumbbell Row accessory

1 × 8working

Rest 2:30

1 All-Out Top Set per arm @ RPE 10

Deadlift main

1 × 6 @ 84.5%working

Rest 2:30

Feeder Set
1 × 5+ AMRAP @ 94.5%amrap

Rest 3:30

All-Out Top Set finishing the back thickness cascade

Rear Delt Flye accessory

1 × 12working

Rest 1:30

All-Out Top Set @ RPE 10

Day 3 · Chest & Biceps (Heavy Duty Top Sets)

Incline Bench Press main

1 × 8 @ 82.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 92.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Bench Press main

1 × 8 @ 82.5%working

Rest 2:00

Feeder Set
1 × 6+ AMRAP @ 92.5%amrap

Rest 3:00

ALL-OUT TOP SET: 6–8 reps

Dumbbell Flye accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Incline Dumbbell Curl accessory

1 × 10working

Rest 1:00

Feeder Set
1 × 8working

Rest 2:00

All-Out Top Set @ RPE 10

Barbell Curl accessory

1 × 8working

Rest 2:00

1 All-Out Top Set @ RPE 10

Day 4 · Quads, Hamstrings & Calves (Blood & Guts Legs)

Leg Extension accessory

1 × 15working

Rest 1:00

Pre-Exhaust Warmup Set
1 × 12working

Rest 2:00

All-Out Pre-Exhaust Top Set @ RPE 10

Squat main

1 × 10 @ 80.5%working

Rest 2:30

Feeder Set
1 × 8+ AMRAP @ 90.5%amrap

Rest 3:30

ALL-OUT TOP SET: 8–10 deep reps

Leg Press accessory

1 × 12working

Rest 2:00

Feeder Set
1 × 10working

Rest 3:00

All-Out Top Set @ RPE 10

Romanian Deadlift main

1 × 10 @ 82.5%working

Rest 2:00

Feeder Set
1 × 8+ AMRAP @ 92.5%amrap

Rest 3:00

All-Out Hamstring Top Set

Lying Leg Curl accessory

1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10

Standing Calf Raise accessory

1 × 12working

Rest 1:00

Feeder Set
1 × 10working

Rest 2:00

All-Out Top Set @ RPE 10