10–14 Week Block · Primo + Test Blast · Push / Pull / Legs / Push / Pull / Chest+Arms+Delts / Rest
Day 1
Push — Chest Primary
Chest
- Incline DB Press4 sets
- Flat DB Press4 sets
- Pec Dec4 sets
Delts
Total sets 15
Heavy primary session. No tricep isolation — pressing covers them. Rep variation by feel.
Day 2
Pull
Back
- Pull-ups weighted or BW3 sets
- Seated Row3 sets
- Lat Prayer3 sets
Rear Delts
- Reverse Pec Dec3 sets
- Rope Face Pull2 sets
Biceps
- Seated Incline DB Curl primary5 sets
Total sets 19
Biceps are fully fresh here. This is your heaviest curl session of the week.
Day 3
Legs
Your existing routine. Maintain, don't max out. Protect hips and knees — leg press or hack squat preferred over squats if needed.
Day 4
Push — Chest Quality
Chest
- Low-to-High Cable Fly3 sets
- Flat DB or Machine Press3 sets
- Pec Dec3 sets
Delts
Total sets 12
Cable fly: 12–15 reps, pause at peak contraction, start 15–20 lbs/side. Quality session — not a war.
Day 5
Pull
Back
- Pull-ups weighted or BW3 sets
- Seated Row3 sets
- Lat Prayer3 sets
Rear Delts
- Reverse Pec Dec3 sets
- Rope Face Pull2 sets
Biceps
- Hammer Curl brachialis focus3 sets
Total sets 17
Different curl variation from Day 2. Biceps get a second stimulus without repeating the same pattern.
Day 6
Chest + Arms + Delts
Chest
- Pec Dec3 sets
- Cable Fly stretch focus2 sets
Triceps
- Overhead Rope Extension3 sets
- Tricep Pushdown3 sets
Biceps
- Seated Machine Preacher Curl high rep / pump3 sets
Delts
- Lateral Raise3 sets
- Rope Face Pull2 sets
Total sets 19
Preacher curl last — biceps carry some fatigue from Day 5. Go lighter, higher reps, chase the pump. Shoulder braced so no strain.
Day 7
Rest
Full recovery. Eat, sleep. Then repeat from Day 1.