2 Set Method

Rules:

• Never do more than 5 reps on warmups.
• Never do more than two working sets.
• Minimum 8 reps in a working set, maximum 17 reps in a working set.
• For all working sets rest minimum 5 minutes.
• For all working sets go to failure
• For all working sets:
  • if you do 12 or more reps on average, raise the weight for the next time you do that exercise
  • if you do less than 12, do the same weight the next time you do that exercise.
• Only do the same workout every five days.

For all exercises:

Warmup sets:

• 25% max for 5 reps, rest 3 minutes
• 50% max for 5 reps, rest 3 minutes

Working sets:

• 8-12 reps to failure, rest 5-7 minutes
• 8-12 reps to failure, rest 5-7 minutes

5-Day Training Cycle

• Day 1 | PUSH DAY - Weighted dips, incline bench, lateral raises
• Day 2 | REST DAY - Optional: walk/run
• Day 3 | PULL DAY - Weighted pull ups, cable rows
• Day 4 | LEG DAY - Squats, Hip thrusts, Hamstring curls, Calves raises
• Day 5 | REST DAY - Optional: walk/run

Upper Lower Split

• pullups
• pushups
• rows
• inclines
• shoulders

https://www.youtube.com/shorts/BgFSLOvSrmI

PPL

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
PUSH 4 sets of 10: dips or incline dumb-bell press 4 sets of 10: standing incline cable fly 4 sets of 10: Samsons 4 sets of 10: tricep extension	PULL 4 sets of 10: pull-ups & diamond push-ups 4 sets of 10: rows 4 sets of 10: chin-ups 4 sets of 10: cable pull downs	LEGS 4 sets of 10: squats 4 sets of 10: legs curls 4 sets of 10: abductors & adductors 4 sets of 10: glutes	PUSH	PULL	LEGS

Switch between the following two
4 sets of 10: face-pulls 4 sets of 10: abs (situp bench or ab machine) 4 sets of 10: lower back (hyperextension or reverse hyperextension)	4 sets of 10: rear deltoids 4 sets of 10: calf raises 4 sets of 10: shoulders (LUs, overhead press)

PPL Split #2

🔥 Weekly Split (Push/Pull/Legs x2)

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps)
• Day 3: Legs + Abs
• Day 4: Push (variation)
• Day 5: Pull (variation)
• Day 6: Legs + Abs (variation)
• Day 7: Rest

Day	Commercial	Home
💥 Day 1 – PUSH (Strength Focus) Goal: Build thick chest + shoulders	Barbell Bench Press – 4×5–8 Incline Dumbbell Press – 4×8–10 Overhead Shoulder Press – 4×6–8 Dumbbell Lateral Raises – 4×12–15 Cable Chest Fly – 3×12–15 Triceps Dips (weighted if possible) – 3×8–12 Rope Pushdowns – 3×12–15	Flat Dumbbell Press – 4×5–8 Incline Dumbbell Press – 4×8–10 Seated Dumbbell Shoulder Press – 4×6–8 Dumbbell Lateral Raises – 4×12–15 Flat Dumbbell Flys – 3×12–15 Bench Dips (weighted if possible) – 3×8–12 Dumbbell Overhead Triceps Extension – 3×12–15
💪 Day 2 – PULL (Width Focus) Goal: Wide V-taper	Pull-Ups (weighted if possible) – 4×6–10 Barbell Rows – 4×6–8 Lat Pulldown (wide grip) – 3×10–12 Seated Cable Row – 3×10–12 Face Pulls – 3×12–15 Barbell Curl – 3×8–10 Hammer Curl – 3×10–12
🦵 Day 3 – LEGS + ABS Goal: Strong base + visible abs	Back Squats – 4×5–8 Romanian Deadlifts – 4×8–10 Leg Press – 3×10–12 Walking Lunges – 3×12 each leg Leg Curl – 3×12–15 Standing Calf Raises – 4×12–15 Abs: Hanging Leg Raises – 4×12–15 Ab Wheel Rollouts - 3×15–20 Plank – 3×45–60 sec
🔥 Day 4 – PUSH (Hypertrophy Focus) Goal: Shape + definition	Incline Barbell Press – 4×8–10 Dumbbell Chest Press – 3×10–12 Arnold Press – 3×10–12 Lateral Raises (slow tempo) – 4×15–20 Pec Deck Fly – 3×12–15 Skull Crushers – 3×10–12 Overhead Triceps Extension – 3×12–15	Incline Dumbbell Press – 4×8–10 Dumbbell Floor Press – 3×10–12 Arnold Press – 3×10–12 Lateral Raises (slow tempo) – 4×15–20 Incline Dumbbell Flys – 3×12–15 Dumbbell Skull Crushers – 3×10–12 Dumbbell Kickbacks – 3×12–15
💪 Day 5 – PULL (Thickness Focus) Goal: Dense back	Deadlifts – 4×4–6 T-Bar Rows – 4×8–10 Close-Grip Pulldown – 3×10–12 Dumbbell Rows – 3×10–12 Rear Delt Fly – 3×12–15 Preacher Curl – 3×10–12 Cable Curl – 3×12–15
🦵 Day 6 – LEGS + ABS (Hypertrophy) Goal: Detail + symmetry	Front Squats – 4×6–10 Bulgarian Split Squats – 3×10 each leg Leg Extensions – 3×12–15 Hamstring Curl – 3×12–15 Seated Calf Raises – 4×12–15 Abs: Decline Sit-Ups – 3×15–20 Hanging Knee Raises – 3×15 Russian Twists – 3×20

🧠 Key Training Principles

• Progressive overload: Add weight or reps every week
• Rest: 60–90 sec (hypertrophy), 2–3 min (heavy lifts)
• Form > weight (important for aesthetic physique)
• Train each muscle 2× per week (already built in)

PPSL

Good—this is exactly the right move. You’ve got the base, you’ve got the vision, now we build with intent.

This plan is designed specifically for:

• Your current leanness
• Your goal (anime aesthetic: shoulders + upper chest + V-taper)
• 6 days/week with high frequency for faster growth

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🧠 Core Strategy (read this first)

• Train shoulders 3–4x/week (they recover fast + highest visual impact)
• Upper chest 2–3x/week
• Lats 2–3x/week (width focus)
• Keep volume high but controlled → don’t ego lift

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🗓️ 6-Day Split (Aesthetic Focus)

🔴 Day 1 – Push (Upper Chest Focus)

• Incline DB Press – 4x6–10
• Incline Smith Press – 3x8–12
• Low-to-High Cable Fly – 3x12–15
• Lateral Raises – 4x15–20
• Overhead Tricep Extension – 3x10–15
• Tricep Pushdowns – 3x10–15

👉 Priority: build that upper chest shelf

🔵 Day 2 – Pull (Lat Width Focus)

• Pull-ups (or assisted) – 4x6–10
• Lat Pulldown (wide grip) – 3x10–12
• One-arm DB Row (stretch focus) – 3x10–12
• Straight-arm Pulldown – 3x12–15
• Rear Delt Fly – 3x15–20
• Reverse Bicep Curl – 3x10–12
• forearms

👉 Think: wide back, not just thick

🟢 Day 3 – Shoulders + Arms (High ROI Day)

• Lateral Raises – 5x15–20 (yes, 5 sets)
• Cable Lateral Raises – 3x12–15
• Seated DB Shoulder Press – 4x6–10
• Rear Delt Fly – 3x15–20
• Skull Crushers – 3x10–12
• Hammer Curl – 3x10–12

👉 This day alone changes your physique the fastest

🟡 Day 4 – Legs (Keep it simple but effective)

• Squats or Leg Press – 4x6–10
• Romanian Deadlift – 3x8–12
• Leg Curl – 3x10–15
• Leg Extension – 3x12–15
• Calf Raises – 4x12–20

👉 Don’t skip—legs support overall growth & hormones

🟣 Day 5 – Push (Chest + Shoulders Blend)

• Incline DB Press – 3x8–12
• Flat DB Press – 3x8–12
• Machine Chest Press – 3x10–12
• Lateral Raises – 4x15–20
• Cable Fly – 3x12–15
• Triceps – 3x10–15

👉 Slightly less intense than Day 1 but still volume-heavy

🟠 Day 6 – Pull (Back + Arms)

• Pull-ups – 3x6–10
• Lat Pulldown (neutral grip) – 3x10–12
• Seated Row – 3x10–12
• Rear Delt Fly – 3x15–20
• Biceps Curl – 3x10–12
• y-rasises -
• Optional: Forearms

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⚪ Day 7 – Rest

Or light cardio / abs

🔥 Progression Rules (THIS is what makes it work)

• Try to add weight or reps every week
• If stuck → improve form + control instead
• Rest 1.5–3 min for compounds, 45–75 sec for isolations

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🍗 Nutrition (quick but critical)

• Calories: +200–300 above maintenance
• Protein: 0.8–1g per lb bodyweight
• Keep abs visible → don’t dirty bulk

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⚠️ Mistakes to avoid

• Skipping lateral raises → kills your aesthetic
• Only flat benching → won’t build that upper chest look
• Training like a powerlifter → wrong goal
• Not eating enough → you won’t grow

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💬 Real talk

If you follow this for 6–12 months:

• Your shoulders will cap out
• Your chest will look 3D instead of flat
• Your waist will look even smaller

👉 That’s when you start approaching the look in that image.

If you want, I can also:

• Dial in your exact calories/macros
• Or adjust this plan based on your current strength numbers (that’s how you really optimize it)

Shoulders

Exercise Type	Sets	Reps	RPE (Intensity)
Heavy Overhead Press	3–4	6–10	8 (2 reps in reserve)
Lateral Raise (Isolation)	3–5	12–20	9 (1 rep in reserve)
Rear Delt Fly / Face Pulls	3–4	15–25	10 (To failure)

Hypertrophy Techniques for Shoulders

If you have plateaued using standard sets, try these methods to increase the intensity:

• Drop Sets: On your last set of lateral raises, perform your reps to failure, immediately grab a weight 25% lighter, and go to failure again.
• Partial Reps: Once you can no longer complete a full range of motion on lateral raises, perform “bottom-half” pulses to keep the lateral head under tension.
• Isometric Holds: At the end of a set of dumbbell presses, hold the weights at shoulder height for 10–15 seconds to maximize motor unit recruitment.

Lats

Exercise Type	Reps	Sets	Focus
Heavy Compound (Pull-ups/Rows)	6–10	3–4	Mechanical Tension (Heavy Weight)
Moderate Isolation (Pulldowns)	12–15	3	Metabolic Stress (The “Pump”)
High Rep Finisher (Straight-Arm)	20+	2	Blood Flow & Mind-Muscle Connection

Advanced Growth Strategy: The Stretch

Lats are highly sensitive to stretch-mediated hypertrophy.

• Active Hangs: At the end of a set of pull-ups, hang from the bar for 15–30 seconds.
• Slow Eccentrics: On rows or pulldowns, take a full 3–4 seconds to return the weight to the starting position. This creates micro-tears in the muscle fibers that signal the body to grow.

Upper Chest

Movement Type	Sets	Reps	Rest
Heavy Incline Press	3–4	6–10	2–3 min
Moderate Incline Flys	3	12–15	60–90 sec
Decline Push-Up Finisher	2	To Failure	60 sec

The “Tuck and Squeeze” Technique

Form is more critical for the upper chest than almost any other muscle because the front delts love to “steal” the weight.

• Retract the Scapula: Keep your shoulder blades pinned back into the bench. If your shoulders round forward, the upper chest shuts off.
• The “Touch” Point: When lowering dumbbells during an incline press, aim for the space just below your collarbone, not your mid-chest.
• Internal Focus: At the top of the movement, consciously squeeze your chest together. Imagine trying to touch your biceps to the sides of your pec.