IAMCREATINE
Day A
Full Body A
Squat 3×5 • Bench 3×5 • Row 3×8 • DB Shoulder Press 3×10 • Plank 3×30–45s • 10 min incline walk
Structured, progressive programs for every level. Warm up 5–10 min, RPE ~7–9 for working sets, rest 60–120s.
Progress > Perfection
Train Mon/Wed/Fri.
Day A
Squat 3×5 • Bench 3×5 • Row 3×8 • DB Shoulder Press 3×10 • Plank 3×30–45s • 10 min incline walk
Day B
Deadlift 3×5 • Incline DB Press 3×8 • Lat Pulldown 3×10 • Split Squat 3×10/leg • Side Plank 3×30s
Progression
Add 1–2.5 kg when you complete all sets with good form. Stop 1–2 reps shy of failure. Deload week 5 if needed (‑20% load).
Upper 1, Lower 1, rest, Upper 2, Lower 2, rest, rest.
Upper 1
Bench 4×5 • Row 4×8 • Incline DB 3×10 • Lat Pulldown 3×10 • Lateral Raise 3×15 • Curls 2×12
Lower 1
Squat 4×5 • RDL 3×8 • Leg Press 3×12 • Leg Curl 3×12 • Standing Calf 3×15 • Abs 3×15
Upper 2 & Lower 2
OHP 4×6 • Pull‑ups 4×AMRAP • DB Row 3×10 • Fly 3×15 • Triceps 2×12 • Deadlift 3×5 • Lunge 3×10/leg • Extensions 3×12
High volume; rotate compounds, manage fatigue, deload every 5–6 weeks.
Push
Bench 4×6 • OHP 3×8 • Incline DB 3×10 • Lateral Raises 4×15 • Triceps Pressdown 3×12
Pull
Deadlift 3×5 • Pull‑ups 4×AMRAP • Barbell Row 3×8 • Face Pull 3×15 • Biceps Curl 3×12
Legs
Squat 4×6 • RDL 3×8 • Leg Press 3×12 • Leg Curl 3×12 • Calf Raise 4×12 • Abs 3×15
Tip: Aim for 10k steps/day, 7–9 hours sleep, and 1.6–2.2 g protein/kg bodyweight.