Lean Athlete
Eight weeks, five days a week — the high-volume program for advanced trainees who want it all.
About this program
Five sessions a week combining a push/pull/legs block with an extra upper/lower block. This is the highest-volume program in the library — most muscle groups are trained twice, some pushed close to three times. It demands real recovery discipline: sleep, nutrition and the planned deloads are not optional.
What you get
- Highest weekly volume in the library for advanced stimulus
- Hybrid PPL + upper/lower keeps every muscle hit at least twice
- Eight-week wave with two deloads to manage accumulated fatigue
- Built for trainees who already have a year-plus of consistent training
Weekly schedule
This is one week of training — repeat it for all 8 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.
Day 1 — Push
- 4 × 8–10
- 4 × 10
- 3 × 12
- 4 × 15–20
- 4 × 12–15
Day 2 — Pull
- 4 × 8–10
- 4 × 10
- 3 × 12
- 3 × 15
- 4 × 12–15
Day 3 — Legs
- 4 × 10–12
- 4 × 10 / side
- 4 × 12
- 3 × 12 / side
- 4 × 15–20
Day 4 — Upper
- 4 × 12–15
- 4 × 12–15
- 3 × 15
- 3 × 12–15
- 3 × 12–15
Day 5 — Lower
- 4 × 12 / side
- 4 × 12–15 / side
- 4 × 15 / side
- 3 × 20 / side
- 4 × 15 / side
Week-by-week progression
Same schedule each week — what changes is the load and intensity. This is how you keep making progress.
- W1Accumulation
Re-establish your bands at this volume. 2–3 reps in reserve everywhere — volume is the stimulus this block.
- W2Accumulation
Add reps in range across all exercises.
- W3Accumulation
Add 1 set to each first exercise. 2 reps in reserve.
- W4Deload
Half the sets, light bands. Five short, easy sessions — recover fully.
- W5Intensification
Heavier bands on all compounds. 2 reps in reserve.
- W6Intensification
Add reps. Last set of every compound to 1 rep in reserve.
- W7Peak
Heaviest bands. Final set of every exercise to technical failure.
- W8Deload
Half volume, light bands. Bank your recovery, then re-assess.
Want this dialed in to your body?
Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.