Current hypertrophy block · July 2026

My Current Workout Split

A six-session Push / Pull / Legs rotation built for repeatable execution, balanced weekly volume, and fast reference between sets.

Open the split View current macros

Rotation6 sessions

Routines4 workouts

Working effort1–3 RIR

UpdatedJuly 2026

Training Split

Follow the sequence in order. Push and Legs repeat; Pull A and Pull B use different angles.

Days 1 & 4 · 22 working sets

Push

Chest · shoulders · triceps

Target: 1–3 RIR

ExerciseSetsRepsCue / Rest

01ChestHammer Strength Flat Chest Press

36–10Controlled press; keep the setup repeatableRest 2–3 min

02ChestHammer Strength Incline Press

38–12Drive through the upper-chest lineRest 2 min

03ShouldersHammer Strength Shoulder Press

38–12Stop before form or range breaks downRest 2 min

04ChestHoC Plate Fly

310–15Controlled stretch and squeezeRest 60–90 sec

05Side deltsCable or Dumbbell Lateral Raise

412–20Choose one version and lead with the elbowsRest 45–60 sec

06TricepsCable Overhead Triceps Extension

310–15Keep the upper arm stableRest 60–90 sec

07TricepsCable Pressdowns — Rope Hold

310–15Finish with a controlled lockout and holdRest 60–90 sec

How to run it

Progress the work, not the noise.

01Warm up first. Ramp-up sets prepare the movement and do not count toward the listed totals.
02Own the rep range. Keep most working sets within approximately 1–3 reps of failure.
03Earn the load increase. Add the smallest available increment after every set reaches the top of its range with clean form.
04Repeat the sequence. Use recovery days when needed, then resume with the next numbered session.

Approximate weekly direct volume

Balanced by muscle group.

Chest18sets

Back / lats19sets

Quads18sets

Hamstrings14sets

Glutes12sets

Calves8sets

Shoulder pressing6sets

Side delts8sets

Rear delts8sets

Triceps12sets

Biceps12sets

Forearms6sets

Current Macros

Nutrition values remain the current working estimates until the next macro-plan revision.

Daily load1995.1kcal · target 2,000

Protein168.6g

Carbs175g

Fat69.5g

Field note

Actual brand labels override estimates. Update the log when a package or flavor changes.

Meal	Food	Qty	kcal	P	C	F
Meal 1	One Degree sprouted rolled oats, dry	60g	230.8	6.9	42.7	4
Meal 1	Protein powder	40g	160	32	3.2	2.7
Meal 2	Butterball ground turkey, raw	200g	286	39.2	0	14.2
Meal 2	Jasmine rice, dry	50g	182.5	3.6	40	0.4
Meal 3	Costco ground beef 87/13 or 88/12, raw	130g	289.9	24.4	0	20.9
Meal 3	Sweet potato, raw	175g	150.5	2.8	35.2	0.2
Meal 4	Costco ground beef 87/13 or 88/12, raw	130g	289.9	24.4	0	20.9
Meal 4	Sweet potato, raw	175g	150.5	2.8	35.2	0.2
Meal 5	Good Culture cottage cheese 2%	250g	205	31.8	6.8	5.8
Meal 5	Mixed berries	100g	50	0.7	12	0.3

Operating protocol

Keep the plan measurable.

01Train from the log. Record load and reps so the next session has a clear target.
02Weigh consistently. Consistency is the key: weigh meat and sweet potato raw, and rice, oats, and cream of rice dry, the same way every time.
03Use the actual label. Product labels take priority over approximate nutrition values.
04Track the trend. Compare weekly averages rather than reacting to one workout or weigh-in.