A five-day gym split built around supported machine work, with three bench-supported dumbbell movements. Each exercise lists sets, reps, why it’s in the plan, and a visual of the exact machine or setup so you can find it on the gym floor. It’s formatted to read on your phone.
- Day 1: Pull (back and biceps)
- Day 2: Push (chest and triceps)
- Day 3: Legs (quad dominant)
- Day 4: Shoulders and core
- Day 5: Posterior chain and arms