3 days/week — 2 sets per exercise, 10-15 reps close to failure
Program
Volume
Log
⏱️ 45-60 min
📅 3 days/week
🎯 2 sets/exercise
🔥 10-15 reps to near-failure
This is your updated program from your coach (v2)
Your friend added Side & Rear Delt work himself (Day 2) — great, that closed a real gap. The only additions left from me: alternating Upper/Lower Abs (every day) and a second Calf exercise (Day 2). Everything else is exactly from your coach.
Day 1
Day 2
Day 3
Chest + Back + Quads
💪
Incline Smith / DB / Bench Press
Targets: Upper chest + triceps (secondary)
2 sets
10-15 reps
Any variation available at the gym — smith machine, dumbbell, or barbell. Bench angle ~30-45°.
Every set ends at 10-15 reps, and the last 1-2 reps should be genuinely hard (close to failure, not easy).
Rest between sets: 60-90 seconds is enough at this rep range.
Green cards are the additions I suggested — everything else is straight from your coach.
How are these numbers calculated?
Each exercise counts fully toward its primary muscle, and only half a set toward its secondary muscle (if you set one) — this is the "fractional set counting" method used in the latest research, because a compound exercise like incline press works the chest directly but the triceps only partially.
Weekly target range per muscle (beginner-tuned): 6-9 sets = effective minimum, 10-15 = ideal range, 16-20 = high (watch recovery), more than 20 = beyond current evidence and may hurt recovery more than help.
Sources: Schoenfeld et al. 2017 · Pelland et al. 2024/2025 · recent systematic reviews on weekly training volume
📊 Weekly Training Volume Analysis
Log every session you actually complete.
Record the weight and reps for each set of every exercise. Every session gets archived — nothing is ever deleted automatically — so you can look back weeks or months later and see exactly how you've progressed on each lift.