P Man GPt

Chest, shoulders, glutes, biceps, and back prioritization with cardio

Weeks 1–4: Build the Base
Focus: Master form, increase mind-muscle connection, recover well.
Cardio: 3x/week LISS (20–30 min Zone 2), 1 optional HIIT session
Core: 2–3x/week, moderate difficulty
Progression: Add 1–2 reps or 5 lbs weekly per major lift
Example:
Bench: 4x12 → 4x13 → 4x14 → 4x15
Hip Thrust: 3x12 → 3x13 → 3x14 → 3x15

🟨 Weeks 5–8: Strength + Hypertrophy
Focus: Keep isolation work around 10–15 reps, drop compound lifts to 6–10 reps
Cardio: Still 3–4x/week, 1x/week incline intervals (e.g., 10 x 30s hard / 90s walk)
Core: Slightly harder variations (e.g., weighted crunches, ab rollouts)
Progression:
Add 5–10 lbs/week to compounds
Replace basic isolation moves with tougher versions (e.g., preacher curls, Arnold press)
Tip: Use RPE 8–9 on final sets (1–2 reps in reserve)

🟥 Weeks 9–12: Peak Conditioning & Density
Focus: Push near failure on last sets, reduce rest to 30–60s on accessories
Add:
Drop sets (e.g., last set of bicep curls)
Supersets (e.g., DB press + lateral raise)
Glute finishers (e.g., frog pumps, banded bridges)
Cardio: 4x/week minimum, 1–2 HIIT, 2+ LIS
Core: Hardest variations (e.g., cable crunch drop set, plank to failure)
Progression:
Prioritize intensity over volume
Final week = deload or peak depending on recovery (cut sets in half or test strength)

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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

Squat (Barbell)

Hip Adductor (Machine)

Bench Press (Barbell)

Lateral Raise (Cable)

Leg Raise (Captain's Chair)

Seated Shoulder Press (Dumbbell)

Knee Raise (Captain's Chair)

Overhead Tricep Extension (Cable)

Push A, Strength

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Cardio (Zone 2)

Pull A + Cardio

Abs Crunch (Machine)

Abs Crunch (Bodyweight)

Standing Ab Twist Machine

Cardio + Core

Hip Thrust (Machine)

Incline Bench Press (Dumbbell)

Arnold Press

Walking Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Cable Crunch

Push B Hypertrophy focus

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Preacher Curl (Barbell)

Rear Delt Fly (Cable)

Pull B + Cardio

VO2 Max Intervals

Optional Cardio

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