1) Program Overview & Rationale Primary goals: Build lean muscle (hypertrophy) while simultaneously improving general work capacity. Chosen Periodization Model: Daily Undulating Periodization (DUP) Because the client has 3 years of consistent training experience, a traditional linear model would likely provide insufficient variation in training stress. A daily undulating model is the most appropriate choice because it allows: Multiple hypertrophy stimuli within the same week Exposure to different loading zones (strength, hypertrophy, metabolic) Better fatigue distribution across a 5-day schedule Continued progression without excessive monotony The weekly training stimulus will alternate between: Strength-emphasis sessions: 5-8 repetitions Hypertrophy-emphasis sessions: 8-12 repetitions Work-capacity sessions: 12-15+ repetitions and reduced rest periods Volume Approach (Volume Landmark Logic) For an intermediate lifter seeking hypertrophy, research generally places: Muscle group Approximate weekly hypertrophy threshold Chest 10-20 sets Back 12-20 sets Shoulders 10-18 sets Quadriceps 10-18 sets Hamstrings 8-16 sets Glutes 10-18 sets Arms 8-14 sets Because the client has only 60 minutes per session, beginning at the upper end of these ranges would compromise recovery and exercise quality. Starting weekly volumes: Muscle group Weekly sets Chest 14 Back 16 Shoulders 12 Quadriceps 14 Hamstrings 12 Glutes 14 Biceps 10 Triceps 10 This places training volume comfortably above maintenance while remaining below maximum recoverable volume (MRV). Biomechanical Analysis No injuries or movement limitations were reported. Therefore: No joint angles require restriction. No loading patterns require modification. Full movement selection can be used. Exercise selection will emphasize: Multi-joint compound lifts Stable movement patterns A balance between mechanical tension and metabolic stress Split Compatibility A traditional Push/Pull/Legs split typically operates on a 6-day rotation. The client can train 5 days per week. Trade-off: A standard PPL schedule would undertrain certain muscle groups if compressed into 5 days. Solution: A modified rotation: Push Pull Legs Upper (hypertrophy) Lower (work capacity) This preserves the client's preferred split while maintaining adequate weekly frequency (2× stimulation for every major muscle group). 2) Weekly Schedule Breakdown (Day-by-Day) Day Focus Duration Primary movement patterns Monday Push 60 min Horizontal/vertical pressing Tuesday Pull 60 min Vertical/horizontal pulling Wednesday Legs 60 min Squat, hinge, unilateral Thursday Upper Hypertrophy 60 min Chest, back, shoulders, arms Friday Lower Work Capacity 60 min Quad, glute, hamstring conditioning Saturday Recovery — Walking, mobility Sunday Recovery — Mobility, light activity Non-training-day guidance: Walk 7,000-10,000 steps daily. Perform 10-15 minutes of mobility work. Maintain protein intake of 1.6-2.2 g/kg/day. Sleep 7-9 hours nightly. 3) Exercise Selection with Sets/Reps/Rest Monday: Push (Strength + Hypertrophy) Exercise Sets Reps Rest Intensity Barbell bench press (3-1-1 tempo) 4 6 2-3 min 2 RIR Standing barbell overhead press (2-1-1) 3 6-8 2 min 2 RIR Incline dumbbell press 3 8-10 90 sec 1-2 RIR Cable lateral raise 3 12-15 60 sec 1 RIR Cable triceps pushdown 3 10-12 60 sec 1 RIR Tuesday: Pull (Strength + Hypertrophy) Exercise Sets Reps Rest Intensity Weighted pull-ups 4 6 2-3 min 2 RIR Barbell row (2-1-1) 4 6-8 2 min 2 RIR Chest-supported dumbbell row 3 10 90 sec 1-2 RIR Cable face pull 3 12-15 60 sec 1 RIR EZ-bar curl 3 10-12 60 sec 1 RIR Wednesday: Legs (Strength Emphasis) Exercise Sets Reps Rest Intensity Back squat (3-1-1) 4 6 3 min 2 RIR Romanian deadlift (3-1-1) 4 8 2 min 2 RIR Leg press 3 10 90 sec 1-2 RIR Walking dumbbell lunge 3 12/leg 90 sec 1 RIR Standing calf raise 4 12-15 60 sec 1 RIR Thursday: Upper Hypertrophy Exercise Sets Reps Rest Intensity Incline barbell press 3 8-10 2 min 1-2 RIR Lat pulldown 3 10-12 90 sec 1 RIR Seated cable row 3 10-12 90 sec 1 RIR Dumbbell lateral raise 3 15 60 sec 1 RIR Cable chest fly 2 12-15 60 sec 1 RIR Superset: cable curl + rope extension 3 12-15 45 sec 1 RIR Friday: Lower Work Capacity Exercise Sets Reps Rest Intensity Front squat (2-1-1) 3 10 2 min 2 RIR Dumbbell Romanian deadlift 3 12 90 sec 1 RIR Bulgarian split squat 3 12/leg 90 sec 1 RIR Leg curl 3 15 60 sec 1 RIR Sled push 6 20 m 45 sec RPE 8 Farmer's carry 4 30 m 45 sec RPE 8 4) Injury-Safe Substitutions No current injuries were reported. Therefore, no substitutions are presently required. Original exercise Substitute Biomechanical rationale N/A N/A No limitations identified Contraindicated-Movements List None currently. If pain develops: Avoid training through sharp pain. Reduce load before modifying movement patterns. Reassess technique before increasing intensity. Pain-Monitoring Traffic-Light Scale Zone Symptoms Action Green 0-2/10 discomfort Continue training Yellow 3-5/10 discomfort Reduce load 10-20% Red >5/10 pain, altered movement, persistent pain Stop exercise and substitute 5) Progression Plan for the Next 4 Weeks Progression Model Primary method: Double progression with RIR autoregulation. Rules: Stay within the prescribed repetition range. Maintain the assigned RIR. Increase weight only after all sets reach the top of the repetition range. Week Goal Intensity Week 1 Establish baseline 2 RIR Week 2 Add repetitions 1-2 RIR Week 3 Add load 1 RIR Week 4 Peak training volume 0-1 RIR Numerical Example: Barbell Bench Press Week 1 185 lb 4 × 6 Week 2 185 lb 4 × 7 Week 3 185 lb 4 × 8 Top of the range achieved. Week 4 Increase load by 5 lb. 190 lb 4 × 6 Repeat the progression cycle. 6) Signs the Client Should Deload or Regress Performance Warning Signs Two consecutive weeks without progression A 5% decrease in lifting performance Inability to maintain prescribed repetitions Recovery/Systemic Warning Signs Sleep disturbances for 3+ nights Persistent fatigue lasting more than 7 days Reduced motivation to train Elevated resting heart rate (>10% above baseline) Injury-Specific Warning Signs Joint pain lasting more than 48 hours Repeated technique breakdown Pain that worsens during warm-up Reduced range of motion Quantified Deload Protocol Reduce: Variable Reduction Volume -40-50% Intensity -10-15% Training frequency Maintain Example: Instead of: 4 × 8 at 225 lb Perform: 2 × 8 at 195-200 lb Return-to-Progression Criteria Resume normal progression when all three conditions are met: Performance returns to baseline. Fatigue symptoms resolve. All sessions are completed for one week while maintaining prescribed RIR targets. As a useful next step, you could track your first 4 weeks in a simple training log (weights, repetitions, and RIR for every exercise). That data would allow the next training block to be individualized around your actual recovery and hypertrophy response rather than population-based volume estimates.