PhysiqueNerd
TRAINING · 5 DAYS · FULL GYM

Your training week

SPLIT
OR KEEP YOUR OWN PLAN

Your own plan is welcome — we’ll track sets, loads and progression against it, and only argue when your trend does. Sunday football counts as training load; no bonus cardio gets stacked on top of it.

TODAY · PUSH~55 min
Barbell bench press
4 × 6–8
Seated DB shoulder press
3 × 8–10
Incline machine press
3 × 10–12
Cable lateral raise
3 × 12–15
Triceps rope pushdown
3 × 10–12

Last push day: bench 185 × 8, 8, 7, 6 · progression: +5 lb when all sets hit 8

THU · PULL~55 min
Barbell row
4 × 6–8
Lat pulldown
3 × 8–10
Seated cable row
3 × 10–12
Face pull
3 × 12–15
EZ-bar curl
3 × 10–12
FRI · LEGS~60 min
Smith machine squat
4 × 6–8
Romanian deadlift
3 × 8–10
Leg press
3 × 10–12
Seated leg curl
3 × 10–12
Standing calf raise
4 × 10–12
FORM — SHOWN ON YOUR FRAME, CUED FOR YOUR BUILD
Squat demonstration on your frame model ▶ 0:12SQUAT · YOUR PROPORTIONS
Romanian deadlift demonstration ▶ 0:10ROMANIAN DEADLIFT
Bench press demonstration ▶ 0:09BENCH PRESS

Demos play on a figure built to your proportions — because correct form depends on your build. A long-femured squat isn’t a short-femured squat, and pretending otherwise is how generic videos hurt people. Cues adapt too: “let your hips travel back further — with your femur length, an upright torso isn’t your squat.”

SOMETHING HURT?

Report it — we substitute the movement immediately and never diagnose. Sharp, point-specific, or from a moment you felt something “go”? That’s a professional’s job first, and we’ll say so.

Squats feel wrong in my hips lately.
Let’s handle it now — box squats this week while we watch it. Is the feeling a stretch-ache, or sharp and point-specific? If it’s sharp, or came from one rep where something “went”, I’m benching the pattern and this becomes a professional’s question, not mine.
Substitutions are instant · diagnosis is never attempted