Target Physique References
Aspirational Standards
Abdominals
Ivan Koszewski
Razor-sharp segmentation, full depth, 3D protrusion. Achieved through low body fat on a thick, muscular midsection.
Back
Dorian Yates
Massive lat width, deep erector columns, rhomboid thickness. A "Christmas tree" lower back. Built with heavy, controlled rowing and pull-down volume.
Chest, Shoulders & Arms
Arnold Schwarzenegger
Full, round pectoral bellies with deep separation. Cannonball front delts, horseshoe triceps, peaked biceps. The gold standard of upper body aesthetics.
Legs
Platz / Cutler
Tom Platz's quad sweep and teardrop; Jay Cutler's overall mass. Both required extreme training volume and full range of motion squatting.
Your Personal Macro Calculator
Enter your stats to generate precise calories, macros, and caloric cycling targets.
—Lean Body Mass (kg)
—BMR (kcal)
—TDEE (kcal)
—Bulk Target (kcal)
—gProtein / Day
—gCarbs / Day
—gFats / Day
—Training Day (kcal)
—Rest Day (kcal)
Lean Bulk
Recommended starting BF: under 15%
A 5–10% caloric surplus above TDEE. Maximises the muscle-to-fat gain ratio. Slower absolute muscle accumulation but you remain visually lean throughout. Research (Barakat et al., 2020) confirms that trained individuals gain muscle effectively in a modest surplus with minimal additional fat gain beyond that.
Best for: intermediate lifters, those who struggle cutting, those who want to see their physique develop in real time.
+8%Surplus
0.5kgTarget/month
~3:1Muscle:Fat ratio
Classic Bulk / Cut
Recommended starting BF: under 12%
A 15–20% surplus during an off-season phase of 16–24 weeks, followed by a structured cut of 8–12 weeks. Allows greater absolute muscle protein synthesis due to higher energy availability. The traditional bodybuilding approach used by all the aspirational physiques referenced. Accepts 40–50% of weight gained will be fat, which is later removed.
Best for: advanced lifters, hardgainers, those with specific competition or photoshoot goals.
+18%Surplus
1–1.5kgTarget/month
~2:1Muscle:Fat ratio
⚗ Science basis: Meta-analysis (Schoenfeld et al.) confirms that training frequency of 2× per week per muscle group produces significantly greater hypertrophy than 1× per week. Volume landmark targets (MRV/MEV/MAV from Dr. Mike Israetel's volume work) guide set counts per muscle. Rep ranges are periodised across mesocycles (Schoenfeld, 2010) — heavier early in the week, moderate to high rep later.
MondayPUSH AChest heavy
Shoulders / Tris
Shoulders / Tris
TuesdayPULL ABack heavy
Biceps / Rear Delt
Biceps / Rear Delt
WednesdayLEGS AQuad dominant
Hamstrings
Hamstrings
ThursdayPUSH BShoulder heavy
Chest volume / Tris
Chest volume / Tris
FridayPULL BBack volume
Biceps / Rear Delt
Biceps / Rear Delt
SaturdayLEGS BHip dominant
Glutes / Calves
Glutes / Calves
SundayRESTActive recovery
Mobility work
Mobility work
Monday
PUSH A — Chest Heavy
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Barbell Bench Press Arnold's primary mass builder. Touch chest, full lockout. 4s eccentric on working sets. Progressive overload each week — add 2.5kg when all reps hit with 1 RIR. | 4 × 4–6 | 4-0-1-0 | 3–4 min | |
Incline Dumbbell Press 30–45° incline. Targets upper pec — Arnold's secret to the "shelf" appearance. Full stretch at bottom. | 3 × 8–10 | 3-1-1-0 | 2–3 min | |
Cable Crossover / Pec Dec Full adduction range. Squeeze hard for 1s at peak contraction. High cables for lower pec emphasis. This stretch-loaded isolation is a key driver of hypertrophy. | 3 × 12–15 | 2-1-1-1 | 90s | |
Seated DB Overhead Press Shoulder mass. Slight forward lean allows greater range. Don't lock out fully — keep tension on deltoid throughout. | 3 × 8–10 | 3-0-1-0 | 2 min | |
Lateral Raise (cable or DB) Medial delt width. Slight forward lean, slight elbow bend. Lead with the elbow. Top of movement = wrist at ear level. | 4 × 15–20 | 2-0-1-0 | 60s | |
Close-Grip Bench Press Tricep mass. Elbows slightly tucked. 2 board press simulation or full ROM. Primary tricep compound. | 3 × 8–10 | 3-1-1-0 | 2 min |
Tuesday
PULL A — Back Heavy (Yates Style)
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Barbell Row (Yates / Pendlay) The foundation of Yates' back. Slight forward lean, elbows drive back and slightly out. Pull to lower sternum. Controlled eccentric. This is a strength exercise — go heavy with form. | 4 × 4–6 | 3-1-1-0 | 3–4 min | |
Weighted Pull-Up Full range — dead hang to chin over bar. Initiate with scapular depression. The vertical pull width builder. Add weight via belt when bodyweight becomes easy for 10+. | 4 × 5–8 | 3-1-1-0 | 3 min | |
Seated Cable Row (wide / narrow grip alternating weekly) Mid-back thickness. Full protraction at start, full retraction + depression at end. Pause 2s at contraction. | 3 × 10–12 | 2-2-1-0 | 2 min | |
Single-Arm DB Row Heavy. Use a bench for support. Full stretch at bottom, drive elbow past hip. The unilateral version allows greater range than bilateral rows. | 3 × 10–12 each | 2-1-1-0 | 90s | |
Face Pull (rope, upper chest height) Rear delt + external rotator. Thumbs back, elbows high. Mandatory for shoulder health under heavy pressing volume. | 3 × 15–20 | 2-1-1-0 | 60s | |
EZ Bar Curl Bicep mass. Full range, supinate at top. No swinging — use a wall if needed for honesty. | 4 × 8–10 | 3-1-1-0 | 90s |
Wednesday
LEGS A — Quad Dominant (Platz Protocol)
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Back Squat (high bar) The foundation of Platz legs. Full depth — hip crease below knee. Brace hard. Drive knees out over toes. Slow eccentric. This is the most important exercise in the program. Do not skip, do not shortcut depth. | 5 × 5–6 | 4-0-1-0 | 4–5 min | |
Hack Squat or Leg Press Platz used both heavily. High foot placement on leg press for more quad sweep; low for VMO. Full depth only. Do NOT lock knees at top on leg press. | 4 × 10–12 | 3-1-1-0 | 2–3 min | |
Bulgarian Split Squat (rear foot elevated) Unilateral quad + hip flexor stretch. Front shin near-vertical. Goblet or DB held. Develops the teardrop VMO separation. | 3 × 10–12 each | 3-1-1-0 | 2 min | |
Leg Extension Quad isolation. Pause 2s at top. Slow lowering. Research confirms leg extension produces significant hypertrophy at a muscle length not accessible to compound movements. | 3 × 15–20 | 2-2-2-0 | 90s | |
Lying Leg Curl Hamstring. Foot plantarflexed at bottom, dorsiflexed at top to maximise range. Full stretch is critical — this is where hamstring hypertrophy occurs. | 4 × 10–12 | 2-1-1-1 | 90s | |
Standing Calf Raise Full range. Bottom stretch held 2s. Calves respond to high rep ranges and stretch-emphasis. Don't neglect them — Cutler's calves were a major part of his overall package. | 5 × 15–20 | 2-2-1-0 | 60s |
Thursday
PUSH B — Shoulder Heavy + Chest Volume
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Standing Barbell OHP Shoulder mass + core integration. Strict — no leg drive. Bring bar to upper chest, press to full lockout. Arnold's shoulder width came from heavy pressing, not just laterals. | 4 × 4–6 | 3-0-1-0 | 3–4 min | |
Arnold Press (seated) Arnold's own invention. Full rotational press — hits all three deltoid heads. Start with palms facing you, rotate to palms forward at top. Full range only. | 3 × 10–12 | 3-1-1-0 | 2 min | |
Incline DB Fly Chest stretch emphasis. Slight bend in elbows, lower to full stretch, squeeze at top. The loaded stretch position at the bottom is a primary stimulus for hypertrophy. | 4 × 12–15 | 3-1-1-0 | 2 min | |
Lateral Raise superset → Rear Delt Fly Superset: 15 laterals immediately into 15 rear delt flys. Medial + posterior delt in one efficient block. Arnold performed these in high volume. | 3 × 15+15 | 2-0-1-0 | 90s | |
Dips (chest emphasis) Lean slightly forward, elbows out. Lower until shoulders are below elbows. Add weight via belt when bodyweight is easy. Develops lower pec fullness. | 3 × 10–15 | 3-0-1-0 | 2 min | |
Overhead Tricep Extension (cable or EZ bar) Long head emphasis — the largest part of the tricep. Full stretch overhead. Arnold's horseshoe arms required massive long head development. | 4 × 12–15 | 3-1-1-0 | 90s |
Friday
PULL B — Back Volume + Arm Detail
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Lat Pulldown (wide grip) Volume focus after heavy Pull A. Initiate with scapular depression before pulling. Full stretch at top — elbows behind ears. Slight thoracic extension at bottom contraction. | 4 × 10–12 | 3-1-1-0 | 2 min | |
T-Bar Row (or chest-supported) Mid-back thickness and rhomboid development. Yates-style — pull to lower chest, pause at contraction. The chest-supported version eliminates lower back fatigue. | 4 × 10–12 | 2-2-1-0 | 2 min | |
Straight-Arm Pulldown (cable) Lat isolation without bicep involvement. Arms stay straight. Thinks of "pulling elbows to hips" in an arc. Builds the Yates lat width from the side. | 3 × 12–15 | 2-1-1-0 | 90s | |
Incline DB Curl Full bicep stretch at the bottom. The incline position puts the bicep in a longer muscle length — superior for hypertrophy (Maeo et al., 2021). Arnold's peak came from this stretch emphasis. | 4 × 10–12 | 3-1-1-0 | 90s | |
Hammer Curl Brachialis + brachioradialis development. Creates the thick "arm from the side" appearance. Alternate arms. | 3 × 12–15 | 2-1-1-0 | 60s | |
Concentration Curl Arnold's peak builder. Elbow braced on inner thigh. Full range, hard supination at top. Arnold famously performed these with enormous focus and mind-muscle connection. | 3 × 12–15 | 2-1-2-0 | 60s | |
Rear Delt Cable Fly Upper-cross syndrome prevention and posterior delt fullness. High volume, light weight, full range. | 3 × 15–20 | 2-1-1-0 | 60s |
Saturday
LEGS B — Hip Dominant + Glutes / Calves
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Romanian Deadlift Hip hinge. Bar traces legs. Push hips back until a deep hamstring stretch — go below knee level if flexibility allows. This is Cutler's posterior chain foundation exercise. | 4 × 6–8 | 4-1-1-0 | 3 min | |
Front Squat or Safety Bar Squat More upright torso than back squat — greater quad and upper back demand. Develops the sweeping outer quad Platz was famous for. | 4 × 6–8 | 3-0-1-0 | 3 min | |
Hip Thrust (barbell) Glute max mass. Full extension at top — squeeze hard 2s. The hip thrust produces greater glute activation than any squat or deadlift variation (Contreras et al.). | 4 × 10–12 | 2-2-1-0 | 2 min | |
Seated Leg Curl Seated position puts hamstring in a lengthened state — significantly greater hypertrophy signal than lying curl (Maeo et al., 2021). Full range, slow eccentric. | 4 × 10–15 | 2-1-2-0 | 90s | |
Walking Lunge (DB or barbell) Unilateral full leg integration. Hip flexor stretch on rear leg, quad on front. Cutler used these extensively for overall leg conditioning. | 3 × 12–16 steps each | 2-1-1-0 | 2 min | |
Seated Calf Raise Soleus emphasis (different from standing). The soleus is the muscle that gives calves thickness from the front. Full range, bottom stretch held 2s. | 5 × 15–20 | 2-2-1-0 | 60s |
Linear Progression (Weeks 1–4)
Add 2.5kg to upper body lifts and 5kg to lower body lifts each week when all reps are achieved with 1 RIR (rep in reserve). This is double-progression.
- Week 1: 4×4 at baseline load
- Week 2: 4×5 same load
- Week 3: 4×6 same load
- Week 4: 4×4 at +2.5/5kg
Volume Wave (Weeks 5–8)
Hold load constant, increase sets. Move from MEV (minimum effective volume) to MRV (maximum recoverable volume) over the mesocycle.
- Week 5: 3 sets per exercise
- Week 6: 4 sets per exercise
- Week 7: 5 sets per exercise
- Week 8: Deload — 2 sets, -30% load
Tempo Periodisation
Systematically manipulate eccentric tempo to increase mechanical tension — the primary hypertrophy driver — without always adding load.
- Weeks 1–2: 3s eccentric
- Weeks 3–4: 4s eccentric
- Weeks 5–6: 5s eccentric + pause
- Deload: 2s eccentric, light load
Rep Range Rotation
Rotate through hypertrophy rep ranges across mesocycles. All produce muscle — variety prevents accommodation and ensures complete fibre recruitment.
- Mesocycle 1: 4–6 rep strength focus
- Mesocycle 2: 8–12 classic hypertrophy
- Mesocycle 3: 15–20 metabolic
- Repeat, increasing base loads
⚗ Science basis: Nutrient timing research (Aragon & Schoenfeld, 2013) confirms a peri-workout anabolic window of approximately 4–6 hours centred on training. Protein synthesis is maximally stimulated by leucine-rich feedings of 40–50g every 3–4 hours (Norton & Layman). Carbohydrate periodisation (higher on training days, lower on rest days) exploits insulin's anabolic signalling without excessive fat storage.
Heavy Training Day
Calc Above ↑
kcal
Protein: 2.2g × LBM
Carbs: 5–6g × LBM
Fats: 0.8g × LBM
Carbs: 5–6g × LBM
Fats: 0.8g × LBM
Moderate Training Day
TDEE +5%
kcal
Protein: 2.2g × LBM
Carbs: 3–4g × LBM
Fats: 1.0g × LBM
Carbs: 3–4g × LBM
Fats: 1.0g × LBM
Rest Day
TDEE −5%
kcal
Protein: 2.4g × LBM (↑ on rest)
Carbs: 1–2g × LBM
Fats: 1.2g × LBM
Carbs: 1–2g × LBM
Fats: 1.2g × LBM
Meal Timing — Training Day Template
06:30
Meal 1 — Wake / Pre-Workout Primer
P: ~50g
C: ~80g
F: ~15g
200g Greek yoghurt, 100g oats (dry), 2 whole eggs + 3 whites, 1 banana, 30g protein powder. High leucine content to prime MPS.
Pre-Workout
09:30
Meal 2 — 90 min pre-training
P: ~45g
C: ~70g
F: ~10g
200g chicken breast, 200g white rice, 100g sweet potato. Low fibre, easily digestible carbs. Fuel the session.
Intra-Workout
11:00
During Training
C: ~30–50g
EAAs: 10g
500ml water + 30–50g cyclic dextrin or Gatorade powder + 10g EAAs (or BCAA 2:1:1). Sustains blood amino acids and glycogen during session.
Post-Workout
13:00
Meal 3 — Post-training
P: ~50g
C: ~90g
F: ~10g
50g whey protein shake + 2 cups white rice + 150g lean beef or salmon. Rapid protein + fast carbs to maximise post-exercise MPS window.
16:30
Meal 4 — Afternoon
P: ~45g
C: ~60g
F: ~20g
200g salmon or tuna, 150g quinoa, large green salad with olive oil, 1 avocado. Healthy fats to support testosterone production.
20:00
Meal 5 — Evening
P: ~50g
C: ~40g
F: ~25g
250g beef mince or steak, roasted vegetables, 200g sweet potato, 30g cheese. Lower carb in the evening, higher fat to support overnight recovery hormones.
22:30
Meal 6 — Pre-Sleep
P: ~40g
C: ~10g
F: ~15g
250g cottage cheese or 40g casein protein + 30g almonds. Casein provides slow-release amino acids throughout the 7–9 hour overnight fast — prevents catabolism.
Tier 1 — Foundational
Creatine Monohydrate
5g/day · Any time · No loading required
Strong Evidence
The most researched sports supplement in history. Increases phosphocreatine stores, enabling greater ATP resynthesis during high-intensity sets. Consistent across 500+ studies. 5–10% strength and lean mass increase. Micronised monohydrate is bioequivalent to all other forms at lower cost.
Tier 1 — Foundational
Whey Protein
1–2 scoops/day · Post-workout + as needed
Strong Evidence
Leucine-rich, rapidly absorbed. Hits the 2–3g leucine threshold for maximum MPS stimulation. Whey isolate preferred for lactose sensitivity. Concentrate is fine for most. Supplement to reach total daily protein — whole food sources should provide the majority.
Tier 1 — Foundational
Casein Protein
30–40g · Before sleep
Strong Evidence
Slow-digesting micellar casein provides amino acids for 5–7 hours. Res et al. (2012) demonstrated significantly greater overnight MPS and net protein balance with pre-sleep casein vs. placebo. Critical for overnight recovery during a bulk.
Tier 1 — Foundational
Vitamin D3 + K2
4000–6000 IU D3 + 100mcg K2 · Daily with fat
Strong Evidence
Vitamin D deficiency is associated with significantly lower testosterone levels (Pilz et al., 2011) and impaired muscle protein synthesis. K2 (MK-7 form) directs calcium to bones not arteries. Nearly universal deficiency in indoor-training athletes. Get blood levels tested — target 60–80 ng/mL.
Tier 1 — Foundational
Omega-3 (EPA/DHA)
2–4g EPA+DHA daily · With meals
Strong Evidence
Reduces DOMS and exercise-induced inflammation (Smith et al., 2011). More importantly, omega-3s enhance muscle protein synthesis in a dose-dependent manner — they literally increase the muscle-building response to protein feeding (Smith et al., 2011). 2g minimum, 4g for maximum effect.
Tier 2 — Performance
Caffeine
3–6mg/kg · 45 min pre-workout · Cycle off 2 weeks/month
Strong Evidence
Increases power output, reduces RPE, extends time to failure, improves fat oxidation. For an 80kg individual: 240–480mg pre-workout. Avoid within 8 hours of sleep. Anhydrous or from coffee. Tolerance develops rapidly — cycling prevents diminished returns.
Tier 2 — Performance
Beta-Alanine
3.2–6.4g/day · Split doses to reduce paresthesia
Strong Evidence
Increases muscle carnosine, buffering hydrogen ions during glycolytic exercise. Most effective for sets of 8–15 reps (60–240s duration). Meta-analysis: ~2.9% improvement in exercise capacity in the optimal rep range. Tingling (paresthesia) is harmless — split doses into 800mg servings.
Tier 2 — Performance
Citrulline Malate
6–8g · 60 min pre-workout
Moderate Evidence
Increases arginine and nitric oxide, improving blood flow and reducing ammonia accumulation. Perez-Guisado & Jakeman (2010): +52% more reps at 80% 1RM on bench press vs. placebo. Strong pump enhancement. Use citrulline malate (2:1 ratio), not just L-citrulline.
Tier 2 — Performance
Magnesium Glycinate
300–400mg · Before sleep
Strong Evidence
Magnesium is a cofactor in 300+ enzymatic reactions including protein synthesis and ATP production. Deficiency is common in hard-training athletes due to sweat loss. Glycinate form has superior absorption and a calming effect that improves sleep quality — directly impacting GH secretion and recovery.
Tier 3 — Advanced
Ashwagandha (KSM-66)
600mg/day · With meals · 8-week cycles
Strong Evidence
Wankhede et al. (2015) RCT: 600mg KSM-66 ashwagandha for 8 weeks produced significantly greater bench press and leg press strength, greater muscle size, and lower cortisol and body fat vs. placebo in resistance-trained males. Reduces cortisol (catabolic) and supports testosterone within normal ranges. Use the KSM-66 or Sensoril extract — generic ashwagandha has inconsistent withanolide content.
Tier 3 — Advanced
HMB (β-Hydroxy β-Methylbutyrate)
3g/day in divided doses · Free acid form preferred
Moderate Evidence
A leucine metabolite. Inhibits muscle protein breakdown (anti-catabolic) and may stimulate MPS. Most effective during caloric deficits and in untrained or returning athletes. Wilson et al. (2014) showed dramatic results — though results are more modest in experienced lifters. Free acid form (HMB-FA) absorbs 2.5× faster than calcium HMB.
Tier 3 — Advanced
Zinc + Copper
25–40mg zinc + 2mg copper · Evening
Moderate Evidence
Zinc is essential for testosterone synthesis and IGF-1 production. Deficiency from sweat loss in athletes is common and associated with suppressed testosterone. Always pair with copper at a 15:1 zinc:copper ratio to prevent copper depletion. Do not take with calcium (competitive absorption).
Tier 3 — Advanced
Betaine Anhydrous
2.5g/day · Split pre and post-workout
Moderate Evidence
Methyl donor involved in homocysteine metabolism and creatine synthesis. Cholewa et al. (2013): 2.5g betaine over 6 weeks produced +25% greater bench press volume and trend toward greater lean mass gain. Mechanisms include enhanced creatine synthesis, osmolyte function, and improved protein synthesis.
Tier 3 — Advanced
Tongkat Ali (Eurycoma Longifolia)
400mg/day standardised extract · Morning
Moderate Evidence
Raises free testosterone by inhibiting SHBG (sex hormone binding globulin) and reducing stress-induced cortisol. Talbott et al. (2013) and multiple RCTs show modest but consistent increases in free testosterone in healthy males, alongside improvements in body composition. Use standardised root extract (not leaf). Fully legal, no WADA restriction.
Advanced Male Program
5+ Years Training
Abdominals
Ivan Koszewski
At advanced level: weighted ab work, vacuum training, and waist management through nutrition. True segmentation requires single-digit body fat on a developed midsection.
Back
Dorian Yates
Yates trained HIT-influenced high intensity. Advanced protocol incorporates Yates' philosophy: fewer exercises, heavier loads, greater intensity techniques. The "Blood and Guts" approach.
Upper Body
Arnold Schwarzenegger
Advanced upper body work adds drop sets, rest-pause, and muscle round techniques. Greater isolation volume and deliberate mind-muscle connection at each muscle head.
Legs
Platz / Cutler
Platz-style extended sets, breathing squats, and leg press marathons. Cutler-style overall mass — every quad, hamstring, and calf head fully developed.
Your Personal Macro Calculator — Advanced Male
Advanced lifters have higher protein requirements and greater caloric needs due to greater lean mass.
—Lean Body Mass (kg)
—BMR (kcal)
—TDEE (kcal)
—Bulk Target (kcal)
—gProtein / Day
—gCarbs / Day
—gFats / Day
—Training Day (kcal)
—Rest Day (kcal)
⚗ Advanced Male Differences: Advanced lifters require 10–20% higher volume than intermediate lifters to continue stimulating adaptation (the principle of progressive overload demands novelty). Intensity techniques — drop sets, rest-pause, mechanical drop sets, cluster sets — are introduced because standard progressive overload produces diminishing returns. Protein requirements increase to 2.4–2.6g/kg LBM. The training split remains PPL 6-day but with greater total set count, higher weekly volume per muscle group, and more specialisation work.
Drop Sets
On the final set of an isolation exercise, immediately reduce load by 20–25% and continue to failure. Repeat 1–2 times. Extends TUT and metabolic stress.
- Apply to: laterals, curls, leg extension, flies
- Frequency: 1–2 exercises per session max
- Do NOT use on compound lifts — injury risk
- Yates used these extensively on isolation work
Rest-Pause
Perform a set to 1–2 RIR, rest 15s, continue to failure again. Rest 15s, final mini-set to failure. One "rest-pause set" = 3 mini-sets. Dramatically increases effective reps.
- Apply to: compound lifts at moderate load
- Equivalent to 3 normal sets in one
- Use for barbell rows, press variations
- Limit to 1 exercise per session
Mechanical Drop Sets
Change the exercise (to an easier variation) rather than reducing weight. Maintains load while extending set via biomechanical advantage. E.g. wide-grip pull-up → narrow grip → assisted.
- Best for: pull-ups, rows, pressing
- 3 mechanical variations in sequence
- No rest between variations
- Cutler used these for leg training
Breathing Squats (Platz Method)
20-rep "breathing squats" with a weight you'd normally use for 10. After each rep, take 3–5 deep breaths at the top. The last 10 reps are pure mental fortitude. Legendary mass builder.
- 1 set of 20 reps after regular squat work
- Use only once per week (LEGS A)
- Followed immediately by pullovers
- Platz's signature quad development method
Chest
16–22 sets
9 push/pec + 7 fly/cable · 2× frequency
Back
20–25 sets
12 rows + 8 pulldowns + 5 isolation · 2× freq
Shoulders
18–22 sets
6 press + 8 lateral + 6 rear delt + 2 front
Quads
18–24 sets
10 squat/press + 8 lunge + 6 extension · 2× freq
Hamstrings
14–18 sets
6 RDL + 8 curl (seated priority) · 2× freq
Arms (Bi + Tri)
14–18 sets ea
Compound + isolation · Arnold prioritised arms daily
Heavy Training Day
TDEE +18%
Classic Bulk target
Protein: 2.5g × LBM
Carbs: 6–7g × LBM
Fats: 0.9g × LBM
Carbs: 6–7g × LBM
Fats: 0.9g × LBM
Rest Day
TDEE −8%
Reduce carbs only
Protein: 2.6g × LBM
Carbs: 1.5g × LBM
Fats: 1.3g × LBM
Carbs: 1.5g × LBM
Fats: 1.3g × LBM
Refeed Day (1×/week)
TDEE +5%
Carb spike, low fat
Protein: 2.0g × LBM
Carbs: 8–10g × LBM
Fats: 0.5g × LBM
Carbs: 8–10g × LBM
Fats: 0.5g × LBM
Advanced Supplement Additions
In addition to the full Intermediate stack, advanced males may add: Peak O2 (mushroom complex, 4g/day) for VO2 max and power output; Alpha-GPC (300–600mg pre-workout) for acetylcholine-driven mind-muscle connection and growth hormone pulse; Rhodiola Rosea (500mg/day) for cortisol management during high-volume training; Tart Cherry Extract (480mg twice daily) for accelerated recovery and reduced DOMS (Connolly et al.); ElevATP (150mg/day) — patented ancient peat and apple extract shown in clinical trials to increase ATP production and 1RM strength by 3–7% over 12 weeks.
Target Physique References
Aspirational Standards — Female
Classic Physique
Erin Stern
Two-time Figure Olympia champion and Ms. Figure International. Athletic, symmetrical physique with clear muscle definition, shoulder-to-waist ratio, and visible separation without extreme mass.
Figure / Bikini
Ashley Kaltwasser
Three-time Bikini Olympia champion. Exceptional glute and leg development, tight waist, full round shoulders. Demonstrates that elite aesthetics in women come from building muscle, not just losing fat.
Physique Priority
Glutes · Legs · Shoulders
Female hypertrophy training emphasises glutes, hamstrings, lateral delts, and upper back for the coveted "X-frame" — wide shoulders and hips with a tight waist.
Your Personal Macro Calculator — Female
Female TDEE and macro targets differ from male. Calculations use female-specific Mifflin-St Jeor equation and adjusted protein targets.
—Lean Body Mass (kg)
—BMR (kcal)
—TDEE (kcal)
—Bulk Target (kcal)
—gProtein / Day
—gCarbs / Day
—gFats / Day
—Training Day (kcal)
—Rest Day (kcal)
⚗ Female physiology notes: Women have significantly lower testosterone (15–70 ng/dL vs. 300–1000 ng/dL in men) but respond to resistance training with comparable relative hypertrophy when equated for volume and effort (Roberts et al., 2020). Women tolerate higher training volumes and recover faster between sets. Absolute surplus should be smaller (6–14% vs. 8–18% for males) due to lower anabolic hormone levels — excess calories are more readily stored as fat. Protein targets: 1.8–2.2g/kg LBM (slightly lower than males but still high). Caloric cycling should be synced with the menstrual cycle where applicable — higher carbs in the luteal phase when metabolism is elevated by 100–300 kcal/day.
MondayPUSH AShoulders heavy
Chest / Triceps
Chest / Triceps
TuesdayPULL ABack width
Rear delt / Biceps
Rear delt / Biceps
WednesdayLEGS AGlute dominant
Quad accessory
Quad accessory
ThursdayPUSH BChest/shoulder volume
Lateral delt detail
Lateral delt detail
FridayPULL BBack thickness
Arm detail
Arm detail
SaturdayLEGS BHamstring dominant
Glute isolation
Glute isolation
SundayRESTMobility
Recovery walk
Recovery walk
Wednesday
LEGS A — Glute Dominant (Kaltwasser Protocol)
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Hip Thrust (barbell) The primary glute max builder. Shoulder blades on bench. Full extension at top — squeeze hard for 2s. Feet placement experiment: wider and further away emphasises glutes more. The most important exercise in this plan. | 5 × 8–10 | 2-2-1-0 | 2–3 min | |
Romanian Deadlift Glute + hamstring stretch. Push hips back until deep glute and hamstring stretch. Brace core. Controls the eccentric — this is where the growth happens for the posterior chain. | 4 × 8–10 | 4-1-1-0 | 2 min | |
Bulgarian Split Squat Hip flexor + glute + quad. More glute emphasis with more forward lean and wider step. Ashley Kaltwasser's signature unilateral move for glute development. | 3 × 10–12 each | 3-1-1-0 | 2 min | |
Cable Glute Kickback Glute isolation — hip extension against resistance. Keep the knee at 90°. Drive heel toward ceiling. Squeeze glute hard at top. The detail exercise for glute upper head development. | 3 × 15–20 each | 2-2-1-0 | 90s | |
Leg Press (high and wide foot) High wide foot placement shifts emphasis to glutes and hamstrings vs. quads. Full depth. Do NOT lock knees at top. | 3 × 12–15 | 3-1-1-0 | 2 min | |
Abductor Machine Glute medius development — essential for the rounded "side glute" appearance. Full range, controlled. High reps work well here. | 4 × 15–20 | 2-1-2-0 | 60s | |
Standing Calf Raise Full range. Slow stretch at bottom. The calf detail completes the leg aesthetic — often neglected in female programs. | 4 × 15–20 | 2-2-1-0 | 60s |
Monday
PUSH A — Shoulders Heavy (Erin Stern Style)
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Seated DB Overhead Press Shoulder width builder — the most important upper body exercise for the female X-frame. Full range, slight forward lean. Erin Stern's cannonball shoulders came from heavy pressing volume. | 4 × 8–10 | 3-0-1-0 | 2–3 min | |
Cable Lateral Raise Medial delt definition. Cable provides constant tension through full range unlike DBs. Lead with elbow. Slightly above ear at top. High volume is appropriate — laterals respond well to frequency and reps. | 4 × 15–20 | 2-1-1-0 | 60s | |
Incline Dumbbell Press Upper chest — creates the "shelf" that gives a strong, athletic look. Full range, controlled eccentric. | 3 × 10–12 | 3-1-1-0 | 2 min | |
Arnold Press All three delt heads. Full rotational range. Erin Stern specifically recommended this for complete delt development. Light to moderate weight, full control. | 3 × 12–15 | 3-1-1-0 | 90s | |
Tricep Pushdown (rope) Tricep definition — important for arm aesthetics and upper body shape. Flare rope out at bottom for peak contraction. | 3 × 12–15 | 2-1-1-0 | 90s | |
Overhead Tricep Extension Long head — the back of the arm. Controls the "horseshoe" definition. Full stretch overhead. | 3 × 12–15 | 3-1-1-0 | 90s |
Tuesday
PULL A — Back Width + Rear Delt
▾
| Exercise | Sets × Reps | Tempo | Rest | |
|---|---|---|---|---|
Assisted or Bodyweight Pull-Up The single best exercise for lat width. Use an assisted machine until full pull-ups are achievable. Wide grip. Initiating with scapular depression. The V-taper from lats narrows the waist visually — essential for the X-frame. | 4 × 6–10 | 3-1-1-0 | 2–3 min | |
Lat Pulldown (wide grip) Volume continuation of pull-up. Focus on lat activation — not biceps. Slight thoracic extension at bottom. | 3 × 10–12 | 3-1-1-0 | 2 min | |
Seated Cable Row Mid-back thickness. Full range — protract fully at start. Two-second pause at peak contraction. Builds the back density visible under the skin. | 3 × 10–12 | 2-2-1-0 | 2 min | |
Reverse Fly (cable or pec dec) Rear delt + rhomboid. Critical for posture and shoulder roundness. High volume, light weight, full range. | 4 × 15–20 | 2-1-1-0 | 60s | |
Incline DB Curl Bicep development for arm aesthetics. Full stretch position is key. Light weight, full range. | 3 × 12–15 | 3-1-1-0 | 90s | |
Hammer Curl Brachialis thickness gives arms a fuller, more developed look from the front. | 3 × 12–15 | 2-1-1-0 | 60s |
Follicular Phase (Days 1–14)
Bulk calories
Higher carbs · Peak performance
Oestrogen ↑ = insulin sensitivity ↑
Carbs: 4–5g × LBM
This is the best phase for heavy training and PRs.
Push volume and load in this phase.
Carbs: 4–5g × LBM
This is the best phase for heavy training and PRs.
Push volume and load in this phase.
Luteal Phase (Days 15–28)
+150–250 kcal
Higher overall calories · Reduce carbs
Progesterone ↑ = metabolic rate ↑
Carbs: 3–4g × LBM (maintain total via fats)
Protein 2.4g × LBM
Cravings are real — plan for them.
Carbs: 3–4g × LBM (maintain total via fats)
Protein 2.4g × LBM
Cravings are real — plan for them.
Female-Specific Meal Template (Training Day)
07:00
Meal 1 — Breakfast
P: ~35gC: ~50gF: ~12g
150g Greek yoghurt, 60g oats, 1 scoop protein powder, berries, 1 tbsp almond butter.
Pre-Workout
10:00
Meal 2 — Pre-Training
P: ~35gC: ~50gF: ~8g
150g chicken breast, 150g white rice, small salad. Easy to digest — no heavy fats pre-workout.
Post-Workout
13:00
Meal 3 — Post-Training
P: ~40gC: ~60gF: ~8g
40g whey protein, 1.5 cups white rice, 100g salmon. Rapid protein + carbs post-workout.
16:30
Meal 4 — Afternoon
P: ~35gC: ~40gF: ~15g
150g tuna or eggs, medium sweet potato, spinach salad, olive oil dressing.
19:30
Meal 5 — Dinner
P: ~40gC: ~30gF: ~18g
200g lean beef or tofu, roasted vegetables, 100g quinoa, avocado.
22:00
Meal 6 — Pre-Sleep
P: ~30gC: ~10gF: ~12g
200g cottage cheese, 20g almonds. Casein protein overnight recovery.
Core — Female Essential
Creatine Monohydrate
3–5g/day — same strong evidence applies to females
Strong Evidence
Meta-analysis confirms equal relative hypertrophy and strength benefits in females. Some concern about water retention is cosmetically unfounded for a bulk phase — it is intramuscular, not subcutaneous. Also shows specific cognitive and mood benefits in females (Rawson & Volek).
Female-Specific
Iron (Ferrous Bisglycinate)
18–25mg/day · Away from calcium · Blood test first
Strong Evidence
Menstruating females are at high risk of iron deficiency anaemia — directly impairing oxygen delivery, endurance, and training performance. Bisglycinate form has superior absorption and far less GI discomfort than ferrous sulphate. Get serum ferritin tested first — target 50–100 ng/mL for athletes. Only supplement if deficient.
Female-Specific
Collagen + Vitamin C
10–15g collagen + 50mg Vit C · Pre-workout
Moderate Evidence
Shaw et al. (2017) demonstrated that collagen supplementation taken with vitamin C before exercise significantly increases collagen synthesis in connective tissue, reducing injury risk. Particularly relevant for high-volume training females. Use hydrolysed collagen (not gelatin). Take 30–60 min pre-workout.
Female-Specific
Vitex (Chasteberry)
400mg standardised extract · Morning · Cycle weeks 15–28
Moderate Evidence
Supports luteal phase progesterone balance, reducing PMS-related symptoms (mood, cravings, bloating) that can derail training consistency. Best used in the second half of the cycle only. Not for use with hormonal contraception without medical consultation.
Female-Specific
Maca Root
1.5–3g/day · Morning or pre-workout
Moderate Evidence
Adaptogen shown in female studies to improve energy, stamina, and libido without directly altering sex hormone levels (acts on the hypothalamus). Lepidium meyenii specifically. Gelatinised form is best absorbed. Consistent use over 4–6 weeks needed before effects are apparent.
All Plans
Omega-3 + D3/K2 + Magnesium
Same as Male protocol — equally important
Strong Evidence
These three form the non-negotiable foundation of every athlete's supplement protocol regardless of sex. D3 is especially critical for females for bone density (oestrogen withdrawal during perimenopause dramatically accelerates bone loss — D3+K2 is protective). Magnesium also reduces menstrual cramping.
Advanced Female Program
5+ Years Training
Classic Physique
Erin Stern — Peak
At advanced level, Erin Stern's physique required extreme precision: 12–14% body fat with full muscle development. Achieved through high-volume training, strict nutrition periodisation, and years of progressive overload.
Bikini / Figure
Ashley Kaltwasser — Peak
Three Olympia titles. The advanced female physique demands exceptional glute-hamstring tie-in, lateral quad sweep, round capped shoulders, and a narrow, defined waist. These are the priority targets at advanced level.
Advanced Difference
Specialisation
Advanced females introduce specialisation phases — 4–6 week blocks of increased volume and frequency on lagging muscle groups. Common specialisation targets: glutes, hamstrings, lateral delts.
Your Personal Macro Calculator — Advanced Female
Advanced females require higher protein and may benefit from a longer bulk cycle due to slower absolute hypertrophy rates.
—Lean Body Mass (kg)
—BMR (kcal)
—TDEE (kcal)
—Bulk Target (kcal)
—gProtein / Day
—gCarbs / Day
—gFats / Day
—Training Day (kcal)
—Rest Day (kcal)
⚗ Advanced Female key differences: Advanced females benefit significantly from specialisation phases — dedicating 4–6 week blocks to lagging muscle groups with increased frequency (3×/week) and volume for that group. Intensity techniques are introduced more conservatively than males due to lower testosterone and longer recovery times: drop sets and supersets are used but true failure training is limited to 1 exercise per session. Nutrition at advanced level includes precise peri-workout carbohydrate timing for intra-workout glycogen availability and post-workout MPS maximisation. Caloric cycling synced with menstrual cycle remains the most powerful dietary periodisation tool available uniquely to female athletes.
Phase A: Glute Specialisation
Glutes trained 3×/week (add a 4th glute-focused session or add hip thrusts to Pull days). Volume: 22–28 sets/week for glutes vs. normal 14–18.
- Add hip thrust variation to pull sessions
- Cable kickback superset to every leg session
- Maintain all other muscles at MEV
- Duration: 6 weeks then rotate
Phase B: Shoulder Specialisation
Lateral delts and rear delts get extra frequency — added to pull sessions as a warm-up block. 20–24 sets/week for shoulders.
- Start every Pull session with 4 sets laterals
- Add face pulls 4× weekly
- Prioritise OHP load increases this phase
- Duration: 6 weeks then rotate
Phase C: Leg Detail
Hamstring-quad tie-in and VMO development. Seated leg curl takes priority. Add one extra unilateral leg session per week.
- Seated leg curl: 5×12 every leg session
- Add split squat variations for VMO
- Walking lunges as session finisher
- Duration: 6 weeks then rotate
Intensity Techniques (Female)
Advanced females use intensity techniques conservatively. The goal is more mechanical tension, not chasing failure at every set.
- Superset: antagonist pairs (bi/tri, chest/back)
- Drop set: isolation only, final set of session
- Mechanical drop sets: pull-up variations
- Slow eccentric: 5s down for leg curls
Weeks 1–2 (Early Follicular)
Oestrogen rising. Best training performance. Lean bulk target calories. High carb on training days. Push for PRs this week — this is your strongest phase.
Week 2 (Late Follicular / Ovulation)
Peak oestrogen. Peak power output and anaerobic capacity. Highest carb intake of the month. Schedule heaviest sessions here. Testosterone also briefly peaks at ovulation.
Weeks 3–4 (Luteal Phase)
Progesterone dominant. Metabolic rate +150–250 kcal. Increase total calories to match but shift macros — more fats, fewer carbs. Lower training intensity. Focus on volume accumulation, not PRs. Protein increases to 2.4g × LBM.
Week 4 / Menstruation
Hormone nadir. Reduce training volume 20–30%. Maintain calories at maintenance. Prioritise iron-rich foods. This is a recovery week, not a failure of discipline. Anti-inflammatory foods: fatty fish, turmeric, tart cherry.
Advanced Female Supplement Additions
In addition to the full Intermediate Female stack, advanced females may add: Inositol (Myo-Inositol, 4g/day) — supports insulin sensitivity and hormone balance, particularly beneficial for those with PCOS or irregular cycles; Sulforaphane (from broccoli extract, 30–100mg/day) — supports oestrogen metabolism through the 2-OH pathway, reducing 16-OH metabolites associated with oestrogen-dominant symptoms; Coenzyme Q10 (200mg/day) — mitochondrial energy production and antioxidant, particularly valuable during high-volume training phases; Adaptogens: Rhodiola Rosea (500mg/day) for cortisol management during the luteal phase, when cortisol sensitivity is elevated. All fully legal, evidence-supported, no WADA restrictions.