Lifting stuff up and down

THICK & CARVED is an 18‑week hypertrophy cut built to pack visual density into your chest and back while you strip fat. You’ll train four days per week with A/B rotations that bias heavy mid‑range loading (for myofibrillar density) and loaded‑stretch work (for deep fiber recruitment), then finish with targeted pump sets to lock in fullness.
Why it works:

Specificity for thickness: Heavy presses and strict rows in the 5–8 rep range harden the look; flys and stretch‑biased pulls in 12–20 reps add fullness and separation.
Intelligent volume: ~21–22 chest sets and ~20–21 back sets/week are split across two sessions to maximize stimulus and minimize fatigue while cutting.
Execution > ego: RPE‑guided loading (mostly RPE 7–8) preserves strength, signaling your body to hold muscle even in a deficit.
Recovery‑aware design: Deadlifts are low‑volume (2×4–6) and AMRAPs are capped at technical failure—perfect when appetite is blunted and recovery is tighter.
Complete physique coverage: Biceps (long/short head + brachialis), triceps (long/lateral/medial), delts (front/side/rear) and forearms (flexors, extensors, brachioradialis) so the whole arm matches your chest/back density.
Cut‑friendly periodization: Simple load progressions, built‑in deloads, and clear “what to trim first” rules keep you progressing through the entire 18 weeks.

Outcome:
A rounder, thicker chest, a dense mid‑back with trap shelf, and harder detail everywhere that shows when shredded—without burying your recovery.

What you’ll do

Frequency: 4 days/week (Chest & Back A, Shoulders & Legs A, Chest & Back B, Shoulders & Legs B)
Focus days:

A days: Heavy thickness (5–8 reps, long ROM, pauses)
B days: Pump/detail (8–20 reps, constant tension, stretch holds)


Arms & Forearms: 11–12 biceps sets, 9–10 triceps sets, 14–16 forearm sets/week (high‑rep blood flow for density and veinyness)

The science in plain English

Loaded stretch drives high tension where the muscle is weakest → powerful hypertrophy signal.
Myofibrillar focus (heavier sets) builds hardness; sarcoplasmic work (higher reps) adds fullness.
RPE 7–8 maintains performance under fatigue—critical when calories are low or you’re on appetite‑suppressing meds.
Exercise sequencing puts rows/pulls before forearm work and caps deadlift volume to protect recovery.

Progress rules

Add 1 rep before adding load.
Keep 1–2 reps in reserve on compounds.
If sleep or performance dips:

Trim 2 fly sets,
Trim 1 forearm slot,
Keep rows/presses untouched.

Deliverables you’ll feel

Chest sits higher and fuller even cold.
Mid‑back pops through a shirt.
Forearms and brachialis add arm thickness from the side.




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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Dumbbell)

Bench Press (Barbell)

Incline Chest Press (Machine)

Bent Over Row (Barbell)

Deadlift (Barbell)

Face Pull

Reverse Bicep Curl (Dumbbell)

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Reverse Wrist Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

CHEST & BACK (A)

Lateral Raise (Dumbbell)

Military Press (Barbell)

Lateral Raise (Cable)

Goblet Squat

Leg Curl

Leg Extension

Tricep Pushdown (Cable)

Wide-Grip Upright Cable Row

Single Arm Rear Delt Cable Fly

Wrist Curls

Preacher Curl (EZ Bar)

SHOULDERS & LEGS (A)

Bench Press (Smith Machine)

Incline Bench Press (Smith Machine)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Bicep Curl (Cable)

Straight Arm Pulldown

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Curl (Barbell)

CHEST & BACK (B)

Seated Shoulder Press (Dumbbell)

Leg Press

Seated Calf Raise

SHOULDERS & LEGS (B)

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