Workout: 4–day split

Day 1

• Main lift: bench press (A1)
• Auxiliary from Day 3: shoulder press – machine (C2)
• Accessories: lateral rises, skull crushers + machine delt flyes or cable face-pulls + tricep cable pushdowns, hammer curls
• Rows: db bent over rows or machine chest supported rows

Day 2

• Main lift: squat (B1)
• Auxiliary from Day 4: Romanian deadlift (D2)
• Accessories: leg extention, leg curl, glute-ham rises
• Core: captain’s chair leg rises

Day 3

• Main lift: seated db shoulder press (C1)
• Auxiliary from Day 1: inclined chest press – machine (A2)
• Accessories: db narrow grip press, machine pec flyes, bicep curls
• Pull–downs: lat pull–down or front pull–down

Day 4

• Main lift: deadlift (D1)
• Auxiliary from Day 2: leg press (B2)
• Accessories: leg curl, leg extention, one leg–press or Bulgarian split squat
• Core: roll outs

Rest day

• once or twice per week
• can do swimming or rowing

Progressive overload

If number of reps or sets can’t be completed or the form is bad, repeat it next time.

Main exercises

• sessions 1 – 6: 3×8, 3×10, 3×12, 4×8, 4×10, 4×12
• session 7: increase weight + 10% and start from 3×8

Auxiliary exercises

• sessions 1 – 6: 3×10, 3×12, 4×10, 4×12, 5×10, 5×12
• session 7: increase weight + 10% and start from 3×10

Accessories

• prioretise volume over weight for small muscle groups (range of 12 – 14 reps)
• each session try to do more reps or sets or heavier than last time (however it feels)
• superset if possible
• try to complete at least 3 exercises

Spreadshet

I use this simple Excel spreadsheet to record workouts. If you want autoadjusting program then try program bundle from Stronger by Science – it’s cheap and the spreadsheets have formulas autoadjusting numbers session by session.