Hybrid Push · Pull · Legs · Upper · Lower split + precision lean-bulk nutrition. Built for Youssef: wide shoulders, V-taper back, upper chest, full arms, tight waist. Machines, cables & dumbbells — zero junk movements.
5days / wk
+275kcal surplus
2×frequency
12weeks
SCROLL
01 — Training
THE PROGRAM
A 5-day Upper / Lower / Push / Pull / Legs split. Your priority muscles — upper chest, side delts, lats, rear delts, arms — are trained 2× per week with high stimulus-to-fatigue exercises: cables, machines, dumbbells and Smith. Hypertrophy over ego, stability over spinal fatigue.
MON
💪
UPPER
CHEST·BACK·DELTS·ARMS
TUE
🦵
LOWER
QUADS·HAMS·CALVES
WED
😴
REST
ACTIVE RECOVERY
THU
🔥
PUSH
UP-CHEST·DELTS·TRI
FRI
⚡
PULL
LATS·UP-BACK·BICEPS
SAT
🏋️
LEGS
QUADS·HAMS·GLUTES
SUN
😴
REST
FULL RECOVERY
// SPLIT LOGIC — UPPER / LOWER / PUSH / PULL / LEGS
This 5-day hybrid gives your chest, back and delts 2× frequency (Upper + Push/Pull) while legs get a heavy day and a hypertrophy day. Frequency of 2× per muscle/week is the meta-analytic sweet spot for natural lifters — it splits weekly volume into fresher, higher-quality sessions. Your aesthetic priorities — side delts, upper chest, rear delts, arms — are deliberately the highest-frequency tissues in the week.
// WHAT CHANGED & WHY (EVIDENCE-BASED) 1. Side delts maximised — cable laterals on both Upper and Push (≈13 weekly sets, constant-tension) because side delts are high-recovery and the main driver of shoulder width.
2. Upper-chest frequency doubled — incline Smith (Upper) + incline DB & low-to-high fly (Push) hit the clavicular fibres 2× for the dominant upper-chest look.
3. Rear delts doubled — 4×15-20 high-rep flies for the 3D, capped-from-behind shoulder.
4. Arm specialisation — stretched-position work (Bayesian curl, overhead extensions) + brachialis (hammer) for thickness; biceps & triceps each 2×/week, with triceps bumped to 10 weekly sets so arms — a stated priority — sit inside the optimal range, not below it.
5. Junk volume removed — no redundant pressing or ego barbell work; every set earns its place.
6. Lower-back fatigue minimised — chest-supported rows and Smith RDL replace bent-over rows and conventional deadlifts, so spinal fatigue doesn't cap your back and leg training.
7. High SFR first — the most stimulating, least fatiguing exercises are placed early when you're fresh.
⏱ ~70 min
🎯 Focus Upper chest + width
📊 Tempo 2-0-1-0
🔥 RIR 2-3
01
Incline Smith Press HIGH SFR
UPPER CHEST · STRENGTH BASE
3×6-8
sets
2-3 min
rest
2-3
RIR
kg
02
Flat Dumbbell Press HIGH SFR
MID CHEST · STRETCH + RANGE
3×8-10
sets
2 min
rest
2
RIR
kg/db
03
Weighted Pull-Ups HIGH SFR
LATS · WIDTH #1
3×6-8
sets
2-3 min
rest
2-3
RIR
kg+
04
Chest-Supported Row HIGH SFR
UPPER BACK · ZERO LOWER-BACK COST
3×8-10
sets
90s
rest
2
RIR
kg
05
Cable Lateral Raise HIGH SFR
SIDE DELTS · CONSTANT TENSION
4×12-15
sets
60s
rest
1-2
RIR
kg
06
EZ-Bar Curl
BICEPS · OVERALL MASS
3×8-10
sets
75s
rest
2
RIR
kg
07
Overhead Rope Extension HIGH SFR
TRICEPS · STRETCHED LONG HEAD
3×10-12
sets
60s
rest
1-2
RIR
kg
Execution: Incline Smith at 30° — controlled descent to upper chest, no bounce, 1s pause. Flat DB press gives a deeper stretch than barbell (higher hypertrophy stimulus) — let the elbows travel slightly below the torso. On cable lateral raises, lead with the elbow, keep a soft bend, and resist the eccentric for 2s. Cables keep tension on the side delt through the whole range, unlike dumbbells which lose tension at the bottom — that's why they're your #1 delt tool.
⏱ ~65 min
🎯 Focus Quad + ham strength
📊 Tempo 2-1-1-0
🔥 RIR 2-3
01
Hack Squat HIGH SFR
QUADS · THE KING (SAFE)
4×6-10
sets
2-3 min
rest
2-3
RIR
kg
02
Leg Press HIGH SFR
QUADS · SECONDARY VOLUME
3×10-12
sets
2 min
rest
2
RIR
kg
03
Smith Machine RDL HIGH SFR
HAMS + GLUTES · HINGE (STABLE)
4×8-10
sets
2 min
rest
2
RIR
kg
04
Seated Leg Curl HIGH SFR
HAMS · ISOLATION (STRETCHED)
3×10-12
sets
90s
rest
1-2
RIR
kg
05
Standing Calf Raise
GASTROCNEMIUS · DEEP STRETCH
4×12-15
sets
60s
rest
1-2
RIR
kg
06
Hanging Leg Raise
LOWER ABS · CORE
3×15
sets
60s
rest
1-2
RIR
BW
Execution: Hack squat lets you train quads near failure safely with zero balance/lower-back limitation — push through the whole foot, full depth. Smith RDL keeps the bar path fixed so you can focus on the hamstring stretch without stabiliser fatigue; hinge from the hips, soft knees, feel the stretch, stop when your back wants to round. Seated leg curl trains the hamstring in a lengthened position — strong evidence this drives more growth than the lying version for most. Calves: 2s pause at full stretch.
⏱ ~60 min
🎯 Focus Upper chest + 3D delts
📊 Tempo 2-0-1-0
🔥 RIR 1-2
01
Incline Dumbbell Press HIGH SFR
UPPER CHEST · PRIORITY #1
4×8-12
sets
2 min
rest
2
RIR
kg/db
02
Low-to-High Cable Fly HIGH SFR
UPPER CHEST · STRETCH + SQUEEZE
3×12-15
sets
60s
rest
1-2
RIR
kg
03
Machine Shoulder Press
FRONT/SIDE DELTS · SAFE VOLUME
3×8-10
sets
90s
rest
2
RIR
kg
04
Cable Lateral Raise HIGH SFR
SIDE DELTS · WIDTH PRIORITY
5×12-20
sets
45-60s
rest
0-2
RIR
kg
05
Rope Pushdown
TRICEPS · LAT/MEDIAL HEADS
4×10-12
sets
60s
rest
1-2
RIR
kg
06
Overhead Cable Extension HIGH SFR
TRICEPS · LONG-HEAD STRETCH
3×12
sets
60s
rest
1-2
RIR
kg
Execution: Incline DB press is your upper-chest driver — 30° bench, drive the dumbbells up and slightly together, full stretch at the bottom. Low-to-high cable fly matches the upper-chest fibre line perfectly and keeps tension where dumbbells lose it. The 5 sets of cable laterals here (on top of 4 on Upper = ~9-13 weekly) push side-delt volume toward the top of the optimal zone for maximum width — go lighter, chase the burn, RIR 0-1 on the last 2 sets. This is the single biggest lever for the wide-shoulder look.
⏱ ~60 min
🎯 Focus V-taper + rear delts
📊 Tempo 2-0-1-1
🔥 RIR 1-2
01
Neutral-Grip Pulldown HIGH SFR
LATS · WIDTH (STRONG LINE OF PULL)
4×8-12
sets
90s
rest
2
RIR
kg
02
One-Arm Cable Pulldown HIGH SFR
LATS · UNILATERAL STRETCH
3×12
sets
60s
rest
1-2
RIR
kg
03
Chest-Supported Row HIGH SFR
UPPER BACK · THICKNESS (SAFE)
3×10
sets
90s
rest
2
RIR
kg
04
Rear Delt Fly HIGH SFR
REAR DELTS · 3D SHOULDER
4×15-20
sets
45s
rest
0-1
RIR
kg
05
Bayesian Cable Curl HIGH SFR
BICEPS · STRETCHED (LONG HEAD)
3×12
sets
60s
rest
1-2
RIR
kg
06
Hammer Curl
BRACHIALIS + FOREARM · ARM THICKNESS
3×10
sets
60s
rest
1-2
RIR
kg/db
Execution: Neutral grip = strongest, most comfortable line of pull for the lats and lets you load width hard. One-arm cable pulldown adds a unilateral stretch and lets you fix any left/right imbalance. Rear delt flies at 4×15-20 are doubled vs a typical program — rear delts respond to high-rep, low-load work and are essential for the 3D, capped-shoulder look from the side and back. Bayesian curl trains the biceps in a stretched position (elbow behind the body) which research links to greater growth than standard curls.
⏱ ~55 min
🎯 Focus Quad detail + hams
📊 Tempo 2-1-1-0
🔥 RIR 1-2
01
Bulgarian Split Squat
QUADS + GLUTES · UNILATERAL
3×10
sets
90s
rest
2
RIR
kg/db
02
Leg Extension HIGH SFR
QUADS · ISOLATION / DETAIL
3×15
sets
60s
rest
0-1
RIR
kg
03
Lying Leg Curl HIGH SFR
HAMS · ISOLATION VOLUME
4×12
sets
75s
rest
1-2
RIR
kg
04
Smith Machine RDL HIGH SFR
GLUTES + HAMS · HINGE
3×10
sets
90s
rest
2
RIR
kg
05
Seated Calf Raise
SOLEUS · BENT-KNEE EMPHASIS
4×15-20
sets
45s
rest
0-1
RIR
kg
Execution: This is your hypertrophy leg day (lighter, higher reps) vs the heavy Lower day — that's smart fatigue distribution. Bulgarian split squats build quads + glutes with minimal spinal load; hold dumbbells, torso slightly forward for more glute, upright for more quad. Lying leg curl covers the hamstring in the shortened range (Lower day's seated curl covers the stretched range — together they cover the full curve). Seated calf raise targets the soleus specifically because the knee is bent. Pair this day's lighter loads with full reps and a strong mind-muscle connection.
Warm-up (10 min · before every session)
1
Light cardio
Bike or rower at low intensity. Raises body temperature and blood flow.
3 min
2
Targeted mobility
Shoulder circles, band pull-aparts, hip swings depending on the day.
3 min
3
Ramp-up sets
On your 1st exercise: 50%×10, 70%×5, 85%×3. Never to failure — just to wake up the muscle and nervous system.
4 min
Progressive overload · week by week
Week
Strategy
RIR
Detail
W1-2
Establish the base
3
Find your loads, master technique, log everything.
W3-4
+1 rep / set
2-3
Same load, add reps. Top of the range reached → increase the load.
W5
+2.5kg / +1-2kg isos
2
Bump the weight, reps drop to the bottom of the range. Climb again.
W6 · DELOAD
-40% load
4-5
Light week. Joints + CNS recover. You come back stronger.
W7-12
Repeat the cycle
1-2
New block, lower RIR, more intensity. Re-deload at W12.
// FATIGUE MANAGEMENT
Poor sleep, loads stalling 2 sessions in a row, motivation crashing, joint aches → deload immediately, don't wait for W6. Accumulated fatigue kills more gains than rest does. Step back to leap forward.
02 — Analysis
WEEKLY VOLUME
Hypertrophy follows volume: the number of hard sets per muscle per week. Optimal zone: ~10-20 sets for most muscles. Counts below are direct sets; compounds add indirect stimulus on top. Your aesthetic priorities sit at the high end on purpose.
Side delts
13
opt 12-25 ✅
Upper chest
13
opt 12-20 ✅
Lats (width)
13
opt 14-22 ✅
Hamstrings
14
opt 10-16 ✅
Quads
13
opt 12-18 ✅
Biceps
13
opt 12-20 ✅
Triceps
10
opt 10-20 ✅
Rear delts
8
opt 8-16 ✅
Calves
8
opt 8-16 ✅
Upper back
9
opt 10-18 ✅
Front delts
8
opt 8-16 ✅
FREQUENCY
2×
Every priority muscle hit 2×/week — the meta-analytic sweet spot for natural lifters.
SETS/WK
~110
Direct weekly sets across priorities, spread over 5 sessions: enough to grow, light enough to recover.
PULL BIAS
Pull+
Slight pull bias + heavy rear-delt work — protects shoulders, fixes posture, builds the 3D look.
03 — Nutrition
LEAN BULK
Light, controlled surplus, foods that are easy to eat and digest, carbs concentrated around training. Zero dirty bulk, zero huge indigestible meals.
3250KCAL · TRAINING DAY
Protein190g23%
Carbs410g50%
Fat82g23%
+275 KCAL · TARGET +250-350G/WK
Calories
3250 kcal
ON 3250 · OFF 2800
Protein
190 g
≈2.5 g/kg · 5 meals
Carbs
410 g
OFF → 290g
Fat
82 g
Clean sources
// WHY THIS SURPLUS
Your TDEE ≈ 2,975 kcal (77kg, intermediate, 5 sessions). +275 kcal = minimum effective dose: enough for muscle synthesis without fat storage (daily muscle gain is capped). High carbs (410g) because they're the muscle's fuel, placed around training. Fat at 82g = just enough for hormones. Breakdown: Protein 760 · Carbs 1640 · Fat 738 kcal.
The plan · 5 easy meals
🌅 Meal 1 — Breakfast07:00
P 40gC 95gF 12g~660 kcal
80gOats or Corn Flakes
1 scoopWhey
250mlMilk
1Banana
1 tbspHoney
Why now: you break the overnight fast. Whey + milk + honey = fast protein and carbs, easy to get down in the morning.
💪 Meal 2 — Pre-workout12:30
P 45gC 90gF 8g~600 kcal
160gChicken
150g cookedWhite rice
3Rice cakes
1Banana
Why now:60-90 min before the session. Easy-to-digest carbs = max energy without sitting heavy in the stomach.
⚡ Meal 3 — Post-workout15:30
P 50gC 110gF 5g~680 kcal
80g dryCream of rice
1.5 scoopWhey
1 largeBanana
2Rice cakes
1 tbspHoney
Most important meal — within 30-60 min after. Ultra-fast carbs refill glycogen, whey restarts synthesis. Keep fat minimal here (it would slow absorption).
🍝 Meal 4 — Dinner19:00
P 48gC 85gF 25g~750 kcal
200gLean beef 5% or Salmon
150g cookedPasta or Rice
1 tbspOlive oil
30gCheese
Why now: your real full meal. Quality protein + good fats (omega-3, olive oil) for hormones.
🌙 Meal 5 — Before bed22:30
P 35gC 30gF 28g~560 kcal
250gQuark
2 tbspPeanut butter
20gDark chocolate
1Rice cake
Why now: quark (casein) + peanut butter = slow amino-acid release all night. Fat deliberately high here to prolong digestion.
// OFF DAY (REST)
Drop carbs to 290g, total to 2,800 kcal. Protein stays at 190g — muscle is built on rest days too. Mainly cut the "training" carbs (post-workout rice cakes, honey). Keep fat and protein identical.
Swaps (same macros)
🥩 Protein
Poulet 160g→Steak 5% · Dinde · Saumon
Whey 1 scoop→Quark 200g
Whole eggs→Egg whites (max 2 yolks/day)
🍚 Carbs
White rice 150g→Pasta · Wrap · Potato
Cream of rice→Oats · Corn flakes
Banana→Honey · Fruit · Dates
Adapted versions
😋 Low appetite
Drink your calories: a shake (whey + oats + milk + banana + peanut butter ≈ 700 liquid kcal). Favor cream of rice, whole milk, oils, honey — dense, low volume. Avoid drinking too much water during meals. 6 small meals rather than 5 big ones.
🎓 Student budget
Base: eggs, oats, rice, pasta, milk, banana, peanut butter, lean beef, quark. Buy chicken and rice in bulk. Whey becomes optional if you eat enough eggs/milk. ≈ $6-8/day.
Easy-calorie snacks
🥜
PB + honey toast
~350 kcal · quick
🥤
Homemade mass shake
~700 liquid kcal
🍫
Dark choc + milk
~300 kcal
🌯
Chicken wrap
~450 kcal · portable
Hydration · Sodium · Potassium
💧
Water
3.5-4 L/day. Dehydration drops strength by 10-20%. Sip constantly.
🧂
Sodium
3-5g/day. Salt your meals. Improves pump and performance.
Cut 150-200 kcal/day (e.g. -1 banana + ½ rice portion). Add walking. Reassess after 10 days. Muscle gain has a ceiling — beyond it, it's fat.
📉 Weight stalls (2 wks)
Add +150-200 kcal/day (e.g. +1 tbsp oil + 1 banana, or ½ shake). First check you're REALLY eating everything. If it stalls, you're not eating enough — it's math.
04 — Conditioning
CARDIO & ABS
Cardio is there to stay lean and healthy during the bulk, not to burn your surplus. Plus an abs + vacuum routine for a tight waist and a visible six-pack.
🚶
LISS Walking
3-4×/wk
8-10k steps/day or 30-40 min brisk walk. Burns fat without touching recovery or appetite. Your main tool.
🚴
Bike / Rower
1-2×/wk
15-20 min after a session or on an off day. Cardio health + light burn. Moderate intensity, never exhausting.
⚡
HIIT
0-1×/wk
Optional. Max 1×, never the day before legs. It eats into recovery. On a bulk, LISS is almost always better.
// GOLDEN RULE
Cardio maintains insulin sensitivity and a little burn — it must NOT burn your hard-earned surplus. If you gain too much fat, add walking BEFORE cutting calories. Staying lean on a bulk is won mostly through a controlled surplus.
Abs routine · 2-3×/wk, 10 min after a session
01
Cable Crunch (kneeling)
RECTUS ABDOMINIS · SIX-PACK
3×15-20
sets
45s
rest
02
Hanging Leg Raise
LOWER ABS
3×12-15
sets
45s
rest
03
Pallof Press (cable)
OBLIQUES · ANTI-ROTATION CORE
3×12/c
sets
45s
rest
04
Plank
DEEP CORE
3×45-60s
sets
45s
rest
Stomach vacuum · tight waist · every morning, fasted
1
Exhale all the air
Empty your lungs completely, standing or on all fours.
2
Suck the navel in
Pull your belly in as far as possible, like gluing your navel to your spine. Contract the transverse.
3
Hold 15-20s
Shallow breathing during the hold. Release, breathe, repeat.
×5
4
Progression
Build up to 30-40s. The transverse is the inner corset that visually slims the waist — key to the aesthetic look.
05 — Recovery
RECOVERY & TEST
Muscle does not grow in the gym, it grows during recovery. Sleep, hormones and stretching are as important as training.
Sleep = free protein
😴
8-9h non-negotiable
90% of growth hormone is released in deep sleep. Bad sleep = gains cut by up to 40% + rising cortisol.
📵
Screens off 45 min before
Blue light blocks melatonin. Night mode, dim lights. Read or stretch instead.
🌡
Cool & dark room
18-19°C, total darkness. Blackout curtains or a mask. The body sleeps better cool.
⏰
Consistent schedule
Go to bed and wake at fixed times, even on weekends. A stable circadian rhythm = restorative sleep.
Boost testosterone naturally
🛏
Sleep
Lever #1. Sleeping <5h drops test by ~15%. It all starts here.
🏋
Heavy & compound
Presses and pulls stimulate hormone production more than isolation.
🥑
Enough fat
Never below 0.8g/kg. Cholesterol is the precursor to test.
☀️
Vitamin D
Sun + 2000 IU. Deficiency (80% of people) tanks test.
🧘
Manage stress
Chronic cortisol is the direct enemy of test. Breathe, walk, disconnect.
🚫
Limit alcohol
Alcohol drops test and protein synthesis for 24-48h. Occasional at most.
Stretching & mobility · post-session, 8 min
01
Chest / Shoulders
DOORWAY STRETCH
2×30s
length
02
Back / Lats
BAR HANG + CAT STRETCH
2×30s
length
03
Hips / Glutes
PIGEON + LOW LUNGE
2×30s/c
length
04
Hams / Quads
STANDING STRETCHES
2×30s/c
length
// ACTIVE RECOVERY
Off days aren't dead: walk, stretch, sleep well, eat your protein. A well-managed off day is worth a session.
06 — Tracking
WEIGHT TRACKER
Weight fluctuates daily — ignore the noise. What matters is the 7-14 day trend. Target: +250-350g/week. Log your weigh-in every morning, fasted.
START
—
CURRENT
—
PROGRESS
—
No weigh-ins logged. Add your weight every morning (after the bathroom, fasted) and follow the 7-day average rather than the daily number.
// HOW TO READ YOUR CURVE
Water, salt and digestion move the daily number — ignore that noise. Watch the trend. +250-350g/wk = perfect lean bulk. More → cut 150 kcal. Less → add 150 kcal. Always weigh in under the same conditions.
07 — Discipline
RULES & CHECKLIST
The non-negotiable principles, the mistakes that destroy gains, and a daily checklist to stay on track. Consistency beats everything.
Daily checklist
0%
0 / 8 done
Check off through your day — resets tomorrow
Hit my calories (3250 ON / 2800 OFF)🍽
190g protein across 5 meals🥩
3.5-4 L of water💧
Session done OR active recovery (walk)🏋
Weights logged (progressive overload)📈
Creatine 5g + Vitamin D💊
Stomach vacuum (morning)🌀
8-9h of sleep planned😴
The 6 mistakes that destroy your gains
❌ Constantly switching programs
Prevents progressive overload. → Stick to it 12 weeks minimum, measure, then adjust.
❌ Surplus too aggressive (dirty bulk)
4500 kcal doesn't build more muscle, just more fat. → +275 kcal, patience, clean.
❌ Neglecting sleep
Train hard + sleep 5h = gains cut in half. → Sleep = as important as the session.
❌ Ego-lifting / bad form
Too heavy = tension off-target + injury. → Perfect form, controlled tempo, RIR respected.
❌ No progressive overload
Same loads for months = total stagnation. → +1 rep or +2.5kg/week, logged.
❌ Skipping deloads
Never resting = fatigue, plateau, injury. → Deload every 6 weeks, guilt-free.
Practical strategies
🍴
Eating out
Aim for protein + simple carb: grill + rice/pasta, burger without excess sauce, sushi. Avoid fried food. When in doubt, double the protein, moderate the fat.
⏱
Training timing
Before: carbs + protein 60-90 min before + caffeine 30 min before. After: fast carbs + whey within the hour.
🧠
Discipline
Motivation is inconsistent — build habits. Prep your meals, schedule your sessions. The days you don't feel like it count the most.
Supplements · ranked by evidence
Creatine monoTIER S
5g/j
Most proven. +5-15% strength, +1-2kg muscle. Timing irrelevant. You already take it ✅
WheyTIER S
1-2 doses
To hit 190g easily. Post-workout and in the morning. You already take it ✅
Vit D3+K2TIER A
2000 IU
Testosterone, immunity, bones. 80% deficient. With your fattiest meal.
MagnesiumTIER A
300mg
Glycinate, before bed. Deeper sleep, fewer cramps.
// DISCLAIMER
This plan is a solid but generic starting point. Before any major change, and if you have a medical history, consult a doctor or a qualified nutritionist. I'm not a health professional — adapt to your individual response and listen to your body.
CONSISTENCY BEATS EVERYTHING
Follow this system for 12 weeks straight — you won't recognize yourself. Weights, bodyweight and checklist auto-saved in your browser