80/20BEEFCAKE

This program is structured as a 4-week, repeatable mesocycle built around a 3-day split performed weekly: Pull → Legs → Push. Each training day includes approximately 7 exercises with varying intensities and rep ranges, allowing for both mechanical tension and quality volume. When performed at an intentional pace with appropriate rest, each session lasts 60–90 minutes.

The workouts emphasize cable- and dumbbell-focused movements, prioritizing joint-friendly loading, improved mobility, and precise muscular isolation. This approach reduces unnecessary joint stress while allowing you to train through a full range of motion and maintain constant tension—making it ideal for long-term progression, aesthetic development, and sustainable strength gains.

Throughout the 4 weeks, the program encourages progressive overload through load increases, improved execution, added reps, or enhanced control rather than constant maximal effort. Intensity is strategically managed so that hard sets are balanced with moderate and controlled work, keeping recovery in check while still driving adaptation.

Why Train in a Mesocycle?
A mesocycle is a structured training block designed to target specific adaptations over a defined time period—typically 3–6 weeks. Training this way allows you to:
-Accumulate meaningful volume without burnout
-Track progress more clearly and objectively
-Improve recovery and consistency
-Repeat the cycle with small adjustments for long-term growth

By repeating this 4-week mesocycle with calculated progression, you create a sustainable system that supports strength, hypertrophy, and movement quality over time.

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Week 1

Week 2

Week 3

Week 4

Focus on form over high weight this week. Proper form is crucial. Slow and controlled movements.

Seated Row (Cable)

Lat Pulldown

Lat Prayer

Preacher Curl (EZ Bar)

Bicep Curl (Machine)

High Row

Face Pull

Pull

Increase weight slightly, try to add 5-10lbs to all lifts. Maintain slow and controlled movements.

Overload week! Try to add an additional 5-10lbs to all lifts. Shoot for PRs this week.

Offload week! Drop all weight down by 10-15lbs. Keep it light -- it is essential for recovery.

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