INTENSITY × IRON // 7 DAYS · NO DAYS OFF

THE SPLIT

Train Insane or Remain the Same

My current 7-day program. Hit the muscles that build the V-taper FIRST, while you're fresh — quads, lats, side delts — each taken to failure. Maintain everything else. Two heavy leg days. Cardio on the off days. Intensity over volume.

THE WEEK

QUADS · LATS · SIDE DELTS = PRIORITY
SUNDAY
Cardio — Zone 2
  • 30 min easy steady-state
  • Incline walk, bike, or row
  • Conversational pace
Off-day. The muscle grows while you rest.
MONDAY
Legs HEAVY — Quads
QUAD SLAM
  • Hack Squat
  • Barbell Squat
  • Leg Extension (drop set)
  • Lying Leg Curl
  • Standing + Seated Calf Raise
Quads are king. Every set to failure.
TUESDAY
Cardio — Intervals
  • 6–8 × 1 min hard / 90s easy
  • Run, bike, or rower
  • Build the engine
Toward the 3-mile. Low-impact if legs are smoked.
WEDNESDAY
Pull + Delts
LATS FIRST
  • Pull-Ups / Lat Pulldown
  • Chest-Supported Row
  • Reverse Pec Deck
  • Face Pulls
  • Lateral Raise
  • Cable Curl
Lats fresh, then rear + side delts. Width work.
THURSDAY
Legs HEAVY — Quads
QUAD SLAM #2
  • Hack Squat
  • Barbell Squat
  • Leg Extension (drop set)
  • Lying Leg Curl
  • Standing + Seated Calf Raise
Second heavy leg day. Different rep target.
FRIDAY
Width — Lats + Delts
THE V-TAPER
  • Lat Pulldown (vary grip)
  • Straight-Arm Pulldown
  • Cable Lateral Raise
  • Reverse Pec Deck
Pull wide, cap the delts. Shrink the waist by illusion.
SATURDAY
Chest & Arms
  • Incline DB Press
  • Cable Fly
  • Biceps Curl
  • Triceps Pushdown
  • Standing + Seated Calf Raise
Strong points — maintenance. Hold what you built.

THE STACK

FUEL THE MACHINE
PRE-GAME

Thuper Thavage Pre-Workout

The pre-game ritual. Slam it ~20 min out, ride the tingle, attack the iron. Energy, focus, and the pump primed before you touch a barbell.

PERI-WORKOUT FUEL

Rice Flour + Whey
(Raw Itholate)

The anabolic shuttle. Fast carbs from rice flour + raw whey isolate around training — drives glycogen and protein into the muscle exactly when it's hungriest.

THE MTOR SWITCH

PA(7) — Phosphatidic Acid

The muscle-builder that flips on mTOR — the body's growth switch — to push more strength and size out of every session. Taken on training days.

Get PA(7) on Amazon →