12-day strength cycle / no. 01
Four focused training days. Three complete cycles. One planned rest day. Show up, follow the work, repeat.
The rotation
4 days. 3 cycles.
Training days
Rest day
Follow the schedule.
No guesswork.
Build every group.
No shortcuts.
Reset on day 13.
Then run it back.
The 4-day split
Move through the same four-session sequence three times. Complete the rest day, then begin the next cycle at Day 1.
Back + biceps
Build the pull through your back and arms.
Chest + triceps
Press with intent. Finish every rep.
Front, middle + rear delts
Train the full shoulder, not one angle.
Complete lower body
Glutes, quads, hamstrings, calves, and stabilizers.
After 3 complete cycles
Recover, reset, and return to Day 1.
Session playbook
The first two sessions, prescribed exactly. Complete the core finisher after every training day.
Day 1 / Pull
Pull-ups
Back · Use bands or other assistance as needed.
Dumbbell cross-body hammer curls + wide cable rows
Brachialis bicep + back
Bayesian drag curls + close-grip lat pulldowns
Long-head bicep + back
Preacher or high cable curls + straight-arm lat pushdowns
Short-head bicep + back
Dumbbell incline curls
Long-head bicep
EZ-bar wide-grip curls
Short-head bicep
Day 2 / Push
Incline barbell or dumbbell bench
Upper chest
EZ-bar close-grip pushdowns + flat cable flies or pec-deck
Lateral-head tricep + middle chest
Rope overhead extensions + downward cable flies
Long-head tricep + lower chest
Standing cable rear drives
Lateral-head tricep
Dumbbell or cable kickbacks
Long-head tricep
Rope pushdowns
Medial-head tricep
Every day finisher
Bicycle crunches
1–1.5 minutes
Rest
1 minute
Windshield wipers
1–1.5 minutes
Training access