Chat GPT Split

Program Description

6-Week Structure Breakdown Weeks 1–2: Dial-In Phase Focus: Lock in form, fine-tune rest periods, and master intensity Diet: Start in a moderate deficit (~15–20% under maintenance) Cardio: Keep it steady – 1–2 sessions + Day 5 conditioning Weeks 3–4: Peak Fat-Burn Mode Push intensity harder (progressively overload where possible) Keep rest periods tighter Increase volume slightly if recovery is on point (e.g. add a 4th set to some accessories) Optional: Add 1 more low-intensity cardio session or increase conditioning intensity Weeks 5–6: Final Cut Phase Drop calories slightly more ONLY if progress has stalled (e.g. -100 to -150/day) Keep lifting performance as high as possible — avoid dropping weight on big lifts Consider “supersetting” some accessory work to keep workouts fast and metabolic Dial in your core training even more (max out that ab detail!) Final week: Optional mini "depletion week" with higher reps/lower carbs (let me know if you want a version of this) 🧠 Do Things Change? Yes — slightly and strategically, based on how you're progressing. Here's a simple rule of thumb: Adjust If... - Weight loss slows <0.5 lb/week Slight calorie cut (100–150 cal) - Strength drops hard, Feel weak for multiple days Increase rest, refeed, or sleep - Physique stalls Look flat or watery Add carbs around workouts / consider refeed -Recovery suffers , Low motivation, poor sleep Deload 1 week or reduce volume by 30% Rest Times Between Sets Day 1 – Push: Compound lifts (e.g. Incline Barbell Press, Shoulder Press): 60–75 sec Isolation (e.g. Flyes, Laterals, Triceps): 30–45 sec Day 2 – Pull: Heavy lifts (e.g. Pull-Ups, Barbell Row): 60–75 sec Isolation (e.g. Curls, Face Pulls, Rear Delts): 30–45 sec Day 3 – Legs: Big lifts (e.g. Squats, RDL): 75–90 sec Accessories (e.g. Curls, Extensions, Calves): 30–60 sec Day 4 – Upper Body Circuit: Tri-sets: Minimal rest (15–20 sec between exercises), then 1–2 min between rounds Finisher sets: 30–45 sec

Program Overview