⚠ Right rotator cuff injury. Every exercise marked RC CAUTION — go lighter than instinct, prioritize full control, and stop immediately on sharp pain or impingement.
PPL + Upper Split. Hits every muscle group twice per week with built-in recovery days between sessions.
MON
Push
TUE
Rest
WED
Pull
THU
Rest
FRI
Legs
SAT
Upper
SUN
Rest
🎯 The Abs Reality
Core training builds the muscle. Body fat percentage reveals it. Visible abs show below roughly 12-14% body fat. Training gets you there structurally — but nutrition, adequate protein (aim for 0.8-1g per lb of bodyweight), and a moderate caloric deficit will make them visible. Train the core hard. Eat with intention.
Upper/Lower Split. Heavy upper days paired with dedicated lower days, spaced for maximum recovery.
MON
Upper Push
TUE
Rest
WED
Lower
THU
Upper Pull
FRI
Rest
SAT
Lower Heavy
SUN
Rest
Home Plan. Dumbbells and kettlebells only — no machines, no bands, no bar. Same 4-day structure as Plan A.
MON
Push
TUE
Rest
WED
Pull
THU
Rest
FRI
Legs
SAT
Upper
SUN
Rest
Travel / Zero Equipment. 100% bodyweight anywhere — hotel room, backyard, parking lot. No excuses on the road.