Muscles Quickie by Dr. Sindi

Program Description

1. Training Split • 3 Main Workouts per Week: • Upper Day → Chest, shoulders, lats, arms, traps. • Lower Day → Glutes, quads, hamstrings, posture. • Full Body Day → Balanced compounds + aesthetic accessories. • In-Between Days: Short 10–15 min mobility + abs sessions. Abs & Mobility Days (Tue/Thu/Sat – 10–15 min) Mobility (5 min) • Cat-Cow stretch – 2x10 • Shoulder dislocates – 2x10 • Hip circles – 2x10/side Abs (10 min) • Hanging Knee Raise – 3x12 • Ab Wheel – 3x10 • Side Plank – 30s/side Why this works: Each muscle is trained ~2x per week with built-in recovery. ⸻ 2. Core & Aesthetic Focus • Abs Every Day → You train upper abs, lower abs, obliques, and stability across the week. • V-Taper Priority → Emphasis on lats, shoulders, traps, and upper chest for width + taper. • Mobility & Posture → Daily hip and shoulder mobility drills prevent tightness and improve form. ⸻ 3. Progressive Overload • Compounds (bench, squat, pull-ups, deadlift, OHP, hip thrust): • Start with 3–4 sets of 6–10 reps. • Add weight or reps weekly. • Accessories (lateral raises, face pulls, curls, lunges): • 2–3 sets of 10–15 reps. • Focus on slow tempo, mind-muscle connection. • Abs / Forearm / Neck: Higher frequency, moderate volume, resistance added gradually. ⸻ 4. 4-Week Phase Structure • Week 1 (Foundation): Learn form, moderate intensity. • Week 2 (Overload): Add weight/reps, slow tempo. • Week 3 (Volume): More sets, supersets for abs. • Week 4 (Peak): Push for strength PRs + max contraction on aesthetics. • After 4 weeks, repeat with slightly higher baseline weights. ⸻ 5. Time Commitment • Main workouts: 70 min each. • Mobility/abs days: 10–15 min optional, low fatigue. • Weekly total: ~3.5–4 hrs lifting + 30 min–1 hr optional abs/mobility. ⸻ 6. Expected Results in 4–8 Weeks • Visible improvements in abs, shoulder width, posture, and taper. • Strength gains in squat, bench, pull-ups, and hip thrust. • Better hip and shoulder mobility = safer, cleaner form. • Recovery-friendly → no constant soreness or burnout like 5-day splits.

Program Overview