Chat GPT Split

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Cardio

Hanging Leg Raise

Russian Twist (Dumbbell)

Cable Crunch

Wood Chop

Single Arm Farmer Carry

Conditioning /Core

60-75 seconds between compound sets
30-45 for isolation 

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Push

Lat Pulldown

Barbell Row

Face Pull

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Seated Hamstring Curl

Leg Extension

Standing Calf Raise

Legs

Cycle through 3 rounds of each tri-set with minimal rest between

60-75 secs comp - 30-45 secs iso

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