Custom Programme · v3

Aesthetic
Specialization

4-Day Rolling Cycle

3 Train · 1 Rest

Delts · Arms · Upper Chest

Three priorities, two protected pillars

1
Upper chest joins the priority tier. 60° incline pressing and low-to-high cable flys, twice per cycle. The clavicular head is what builds the upper shelf — even on a strong chest it's usually the part that lags.
2
Shoulders & arms stay priority. Both hit twice per cycle — roughly every 2 days — with the freshest, heaviest work on delts and biceps.
3
Legs are protected, not neglected. A full, serious session every cycle — squat, RDL, leg press, hamstring and calf work. Frequency is moderate by design, but the volume is real. Never skip it.
4
Back every 4 days. Once per cycle at maintenance-plus, with the 3-second row eccentric kept in to keep developing it.
5
Rolling loop. Run Day 1 → 2 → 3 → rest regardless of weekday so the spacing stays true.

~2 days

Upper Chest

~2 days

Shoulders

~2 days

Arms

~4 days

Legs · full

~4 days

Back

Day 1

Delts · U.Chest · Arms

Day 2

Legs — full

Day 3

Back + Priority 2nd hit

Day 4

Rest

Delts · Upper Chest · Arms

Priority

Skill

Handstand holds → wall HSPU, 4–5 sets on fresh shoulders.

60° Incline PressBarbell or DB — upper-chest driver	4 × 6–8	Priority
Overhead PressDelt mass + press strength	4 × 6–8	Lead lift
Cable Lateral RaiseDelt cap / width	4 × 15–20	Priority
Low-to-High Cable FlyPress up & in — clavicular pec	3 × 12–15	Priority
EZ-Bar CurlHeavy bicep — overall mass	4 × 8–10	Priority
Overhead Cable ExtensionTricep long head	3 × 12

Legs — Full Session

Protected

Back SquatHold quad strength	4 × 6–8	Lead lift
Romanian DeadliftYour best lift — keep pushing	4 × 8–10
Leg PressAdded quad volume	3 × 10–12
Lying Leg CurlHamstring balance	4 × 10–12	Priority
Bulgarian Split SquatSymmetry + glute	3 × 10/leg
Standing Calf Raise2s stretch + 2s squeeze	4 × 12–15	Tempo
Seated Calf RaiseSoleus, high rep	3 × 20

Back + Priority 2nd Hit

Back + priority

Skill

Front lever — tuck / advanced-tuck holds, 5 sets. Progress one leg at a time.

Weighted Pull-upBack lead — keep your strength	4 × 4–6	Lead lift
Chest-Supported Row3s eccentric — no letting go	4 × 8–10	Tempo
Low-to-High Cable FlyUpper chest — 2nd weekly hit	3 × 12–15	Priority
Reverse Pec-DeckRear delt — round the shoulder	4 × 15–20	Priority
Dumbbell Lateral RaiseSide delt — 2nd weekly hit	3 × 15–20	Priority
Incline Dumbbell CurlBicep — 2nd weekly hit, stretch	3 × 10–12	Priority

Running it well

Upper-chest cues. Keep the 60° bench genuinely steep — most "incline" pressing drifts to 30° and turns into mid-chest. On the cable fly, set the pulleys low and drive hands up and together toward eye level; feel it in the collarbone area, not the front delt.

The rolling cycle. Loop Day 1 → 2 → 3 → Rest regardless of weekday. Upper chest, delts and arms land roughly every 2 days; legs and back every 4. If you ever feel run-down, take the rest day a session early — the loop just resumes.

Don't trade legs away. When time is tight the instinct is to cut the leg day — don't. It's already the lowest-frequency session; skipping it drops legs to once every 8+ days and the balance slips. Cut a set elsewhere instead.

Progression. Double progression: top of the rep range on all sets, then add the smallest jump and rebuild. Log every session.

Cut. ~300–400 kcal under maintenance, protein ≈2g/kg, weights held steady — enough to bring this morning's vascularity into all-day without costing the size you're building up top.