💪 My Workout Plan

5-Day Full Body Split • Strength Focus (4-8 reps) • Same Workout Every Day

Mon-Tue-Wed-Thu-Fri → Sat & Sun REST

🎯 My Priority List What I'm focused on building vs what gets covered passively

🔴 PRIMARY — Main Workout

  • Back — Lats + Lower Traps (excluding upper/mid traps)
  • Core — All parts (obliques, rectus abs, transverse abs)
  • Glutes — All parts (max, medius)
  • Shoulders — All 3 heads (rear, side, front)
  • Biceps — All parts (long head, short head, brachialis)
  • Triceps — Long + Medial head only (excluding lateral)

🟡 SECONDARY — Covered Passively

  • Chest — Gets hit from pressing
  • Quads — Gets hit from leg press
  • Hamstrings — Gets hit from RDL
  • Inner/Outer Thigh — Gets hit from leg press + RDL
  • Forearms — Gets hit from rows, curls, hangs
  • Triceps Lateral Head — Gets hit from pressing
  • Upper/Mid Traps — Already overactive, DO NOT add more
  • Calves — Skipped

🔴 PRIMARY — Corrective Warmup

  • Glutes — For lower back compensation problem
  • Shoulders — For shoulder joint issues (popping, internal rotation)
  • Lower Traps + Rhomboids — For mid-back rounding (thoracic kyphosis)

🟡 SECONDARY — Corrective Warmup

  • Hip Mobility — Covered by squat hold
  • Grip/Forearms — Covered by dead hang
  • Spine Health — Covered by dead hang

🔥 Daily Warmup / Corrective Exercises Do EVERY session before main workout • ~10 min • Light weight • Fixes: shoulder joint + lower back + mid-back rounding

Three problems these fix:
1. Shoulder joint issues — internal rotation, left shoulder popping, traps compensating
2. Lower back strain — glutes can't fire, lower back takes over
3. Mid-back rounding (thoracic kyphosis) — weak lower traps + rhomboids can't hold shoulder blades down and back → mid-back rounds forward. Face pulls + dead hangs fix this.
# Exercise Volume Muscles Targeted Priority Cues
1 Dead Hang from Pullup Bar 1 × passive max + 1 × active max ★★★★★ Shoulder Mobility
★★★★★ Forearms/Grip
★★★★★ Spinal Health
★★★★★ Lats (stretch) 		SHOULDER FIX
MID-BACK FIX		 Passive = relax everything, gravity stretches. Active = pull shoulder blades DOWN (scapular depression). Active hang builds scapular control for pullups + opens tight chest that causes mid-back rounding.
2 External Rotation R: 16 reps (5kg cable)
L: 20 reps (1-2kg DB)		 ★★★★★ Rotator Cuff
★★★★★ Rear Delts 		SHOULDER FIX LEFT = light DB (1-2kg), NOT cable. Towel under left elbow — if towel falls, trap cheated. Right arm on cable. LEFT arm first when fresh.
3 Cable Face Pull (light)
TWO single handles, not rope		 16 reps total ★★★★★ Rear Delts
★★★★★ Lower Traps
★★★★★ Rotator Cuff
★★★★★ Rhomboids 		SHOULDER FIX
MID-BACK FIX		 TWO HANDLES, NOT rope. Pull to face, rotate hands UP. Split stance, torso UPRIGHT. Blades DOWN not together. 10kg max. Lower traps + rhomboids here directly fix mid-back rounding.
4 Bodyweight Deep Squat Hold 2 × 20-30 sec
NO weight. Hold rack.		 ★★★★★ Hip Mobility
★★★★★ Glute Activation
★★★★★ Ankle Mobility
★★★★★ Inner Thigh 		GLUTE FIX NO DUMBBELL. Toes OUT 15-30°. Hold rack, sit BACK and DOWN. Feel stretch in hips/inner thighs, NOT lower back.
5 Glute Bridge Hold 2 × 10 reps
Hold 3 sec at top each rep		 ★★★★★ Glute Activation
★★★★★ Core
★★★★★ Hamstrings 		GLUTE FIX Turns on the glute switch before RDL. Lie on back, push through heels, SQUEEZE glutes HARD 3 sec at top. No weight needed.

🏋️ Main Workout — Same Every Session 8 exercises • 2 working sets each • 4-8 rep range

Order logic: Back first (weakest, needs most energy). Core second (weak, needs fresh). Then other primaries. Secondary exercises (#7 and #8) at the end — skip these if low on time.
# Muscle Target Exercise Sets × Reps Muscle Activation Breakdown Key Cue Priority
1 Lats + Lower Traps Chest Supported T-Bar Row 2 × 4-8 ★★★★★ Lats
★★★★★ Lower Traps
★★★★★ Rear Delts
★★★★★ Rhomboids
★★★★★ Biceps
★★★★★ Forearms
★★★★★ Upper Traps (low if elbows to hips) 		15-20kg FULL ROM. Elbows to HIPS not sides. Elbows flared = upper traps steal work. PRIMARY
2 Core (All Parts) Pallof Press 2 × 8 each side ★★★★★ Obliques
★★★★★ Transverse Abs
★★★★★ Rectus Abs
★★★★★ Side Glutes (glute medius)
★★★★★ Hip Stabilizers 		20kg. Straight out at chest height. Brace hard. Don't let knee buckle. PRIMARY
3 Glutes (All Parts) Single Leg DB RDL 2 × 4-8 per leg ★★★★★ Glute Medius (standing leg)
★★★★★ Glute Max
★★★★★ Core (balance)
★★★★★ Hamstrings
★★★★★ Ankle Stability
★★★★★ Lower Back 		Light DB (5-10kg). Feel outer glute BURN. Left leg first when fresh. PRIMARY
4 Rear Delts + Lower Traps Cable Face Pull HEAVY (2 handles) 2 × 6-8 ★★★★★ Rear Delts
★★★★★ Lower Traps
★★★★★ Rotator Cuff
★★★★★ Rhomboids
★★★★★ Upper Traps (low if done right) 		TWO handles. Upright stance. Pull to face, rotate UP, blades DOWN not together. 10kg start. PRIMARY
5 Biceps (All Parts) Incline Hammer Curl
MUST use bench		 2 × 4-8 ★★★★★ Long Head (stretched on incline)
★★★★★ Short Head
★★★★★ Brachialis
★★★★★ Forearms 		ON BENCH only — bench = trap-proof. 2-3kg left arm is fine. Slow eccentric. Wait for bench if busy. PRIMARY
6 Side Delts Cable Lateral Raise
or DB if left arm needs lighter		 2 × 6-8 ★★★★★ Side Delts
★★★★★ Upper Traps (low if form is right) 		Left arm: 2-3kg DB instead of cable. Lean slightly away. Below shoulder height. PRIMARY
— SECONDARY (skip if short on time, cut #8 first then #7) —
7 Quads + Inner Thigh Leg Press (wide, deep) 2 × 4-8 ★★★★★ Quads (all heads)
★★★★★ Inner Thigh (at bottom)
★★★★★ Outer Thigh
★★★★★ Glutes (bonus at deep ROM)
★★★★★ Hamstrings 		WIDER stance, toes out 30-45°, go as DEEP as possible for inner thigh. SECONDARY
8 Triceps Long+Medial + Front Delts + Chest Incline DB Press 30° 2 × 4-8 ★★★★★ Triceps Long Head
★★★★★ Front Delts
★★★★★ Chest (upper)
★★★★★ Triceps Medial Head
★★★★★ Triceps Lateral Head
★★★★★ Chest (lower)
★★★★★ Serratus Anterior 		5 pushups first. Lighter left arm OK (10kg L, 12.5kg R). Squeeze inward. SECONDARY
Front Delts reminder: No isolation needed. Already overactive from forward shoulder position. Gets enough from pressing. Training more would worsen posture.

📊 Complete Muscle Coverage Every muscle with weekly stimulus rating

🔴 PRIMARY MUSCLES

Muscle Part Weekly Stimulus From Status
Lats All fibers ★★★★★ T-Bar Row (direct), Dead Hang (stretch) ✅ GOOD
Lower Traps Lower Trapezius ★★★★★ Heavy Face Pull, T-Bar Row, Warmup face pulls, Active dead hang ✅ EXCELLENT
Core Obliques ★★★★★ Pallof Press (direct) ✅ GOOD
Rectus Abs ★★★★★ Pallof Press, RDL bracing, Row bracing ✅ GOOD
Transverse Abs ★★★★★ Pallof Press, all compound bracing ✅ GOOD
Glutes Glute Max ★★★★★ Single Leg RDL, Leg Press deep, Pallof, Glute Bridge warmup ✅ EXCELLENT
Glute Medius ★★★★★ Single Leg RDL (THE best), Pallof Press, Leg Press stabilize ✅ EXCELLENT
Shoulders Rear Delts ★★★★★ Heavy Face Pull, T-Bar Row, Warmup face pulls, External rotations ✅ EXCELLENT
Side Delts ★★★★★ Cable Lateral Raise (direct) ✅ GOOD
Front Delts ★★★★★ Incline DB Press (indirect) ✅ COVERED — already overactive, no isolation
Biceps Long Head ★★★★★ Incline Hammer Curl (stretched), T-Bar Row ✅ EXCELLENT
Short Head ★★★★★ Incline Hammer Curl, T-Bar Row ✅ GOOD
Triceps Long Head ★★★★★ Incline DB Press 30° (stretched at incline) ⚠️ MONITOR — add kickbacks if pressing stalls
Medial Head ★★★★★ Incline DB Press ✅ FINE — in all pressing

🟡 SECONDARY MUSCLES

Muscle Part Weekly Stimulus From Status
Chest Upper + Lower ★★★★★ Incline DB Press ✅ GOOD
Quads All heads ★★★★★ Leg Press ✅ GOOD
Hamstrings All heads ★★★★★ Single Leg RDL, Leg Press ✅ GOOD
Forearms All ★★★★★ Hammer Curl, RDL, T-Bar Row, Dead Hangs ✅ EXCELLENT
Triceps Lateral Lateral Head ★★★★★ Incline DB Press ✅ FINE
Upper Traps Upper Trap ★★★★★ Overactive + indirect work ✅ DO NOT ADD MORE
Rotator Cuff All 4 muscles ★★★★★ External rotations, Face pulls, Compound stabilization ✅ EXCELLENT
Lower Back Erector Spinae ★★★★★ Single Leg RDL, T-Bar Row ✅ ADEQUATE
Inner Thigh Adductors ★★★★★ Leg Press wide, Deep Squat Hold ✅ GOOD
Calves Both ★★★★★ Walking only ❌ SKIPPED

🔄 Keep Forever vs Drop When Stronger Which exercises you'll always need vs which become unnecessary

🟢 KEEP FOREVER

ExerciseWhy Forever
Back Pull (T-Bar Row / Pullup / Pulldown)Back pulling forever. Eventually add pullups alongside rows.
Core work (Pallof, hanging raises, etc.)Core strength underpins everything.
Hip Hinge (Single Leg RDL / DB RDL)Glutes need constant work if you sit at PC. Movement pattern stays.
Face Pull (heavy)As long as you sit at computer. Rear delts + lower traps counteract sitting.
Pressing (Incline DB, pushups, etc.)Horizontal push forever. Exercise may change but pushing stays.
Leg Press / Squat variationHeavy leg compound forever.

🟡 DROP WHEN CONDITION MET

ExerciseDrop WhenReplace With
Incline Hammer Curl DROPPABLE 8+ clean pullups Pullups for back + biceps combined
Cable Lateral Raise DROPPABLE Shoulders healthy → add overhead pressing DB Overhead Press or Pike Pushup
Glute Bridge warmup DROPPABLE Glutes fire in RDL without warmup Nothing. Just skip it.

📈 What To ADD As You Progress

WhenAddReplaces
8+ pullupsWeighted Pullups + keep T-Bar RowHammer curl slot freed
Shoulders healthy (6-12 mo)Overhead Press or Pike PushupsLateral raise slot
5+ clean pullupsFront Lever Tuck HoldsAdd alongside rows
15+ pushupsPlanche Lean HoldsAdd alongside pressing
Pressing stallsCable Kickbacks (tri long head)Add as extra exercise

⚠️ Left Shoulder + Left Side Weakness Systemic left-side weakness — here's why and what fixes it

Confirmed: Left arm can't do 5kg external rotation, lateral raise, or hammer curl. Left shoulder pops during pullups. Traps compensate on EVERY exercise. Left knee buckles during Pallof. Systemic left-side weakness.

Tight / Overactive (Left)

  • Pec Minor — pulls shoulder forward
  • Upper Trap — constantly compensating
  • Front Delt — shortened, rolls forward
  • Subscapularis — internal rotator, locked short

Weak / Underactive (Left)

  • Rotator Cuff — can't rotate against 5kg
  • Lower Trap — can't stabilize scapula
  • Rear Delt — can't pull shoulder back
  • Serratus Anterior — scapula unstable
  • Glute Medius — knee buckles in Pallof
  • Bicep — severely weaker than right

Fix Timeline

ExerciseFixesTimeline
External Rotation (1-2kg DB left)Rotator cuff ROM3-4 wks less active, 8-12 wks more ROM
Light Face Pulls (warmup)Lower trap + rear delt activation2-3 wks easier, 6-8 wks shoulders sit back
Heavy Face Pulls (main)Lower trap + rear delt STRENGTH4-6 wks weight up, 12+ wks visible rear delt
Dead HangsStretches pec minor, opens shoulderImmediate relief, 4-6 wks hang time up
Pallof PressLeft glute medius weakness4-8 wks both sides equal
Lighter weight on left armProper ROM without trap cheat3-6 months. Be patient.
Shoulder popping: Without pain → likely benign, reduce over 8-12 weeks of rotator cuff strengthening. WITH sharp pain → STOP, see physiotherapist. No negotiation.

📈 Progression Rules How to get stronger over time

Regular Exercises (4-8 reps)

  1. Pick weight for 4 clean reps
  2. Add 1 rep per session, same weight
  3. Hit 8 reps both sets → increase weight
  4. Back to 4 reps with new weight
  5. Repeat forever

Pullups Specifically

  1. Attempt max pullup reps (even partial)
  2. Immediately do lat pulldown for remaining
  3. Over weeks: pullup grows, pulldown shrinks
  4. At 4+ pullups: drop pulldown
  5. At 8 pullups: add weight

Face Pulls (6-8 reps)

  1. Start at 6 clean reps with rotation
  2. Add 1 rep per session → 8 reps
  3. Increase weight, back to 6
  4. Form > weight. Can't rotate = too heavy.

Left Arm (all exercises)

  1. Use lighter weight than right
  2. Focus on FULL ROM even if weight is tiny
  3. Progress left independently from right
  4. When left catches up, match weights
  5. 3-6 months. Be patient.