Muscles Quickie by Dr. Sindi

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.

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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.

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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.

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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.

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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.

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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.


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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

Warm-up / Mobility (10 min)
Band pull-aparts – 2x15
Shoulder dislocates – 2x10
Cat-Cow stretch 2x10

Bench Press (Barbell)

Pull-Up (Assisted)

Overhead Press (Dumbbell)

Lateral Raise (Cable)

Dumbbell Row

Face Pull

Bicep Curl (Dumbbell)

Hanging Knee Raise

Cable Crunch

Side Plank

Single Arm Farmer Carry

Neck Flexion

Neck Extension

Upper Body (Push + Pull) 

Warm-up / Mobility (10 min)
Hip circles – 2x10/side
Glute bridges – 2x12
Bodyweight squats 2x15 

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Walking Lunge (Dumbbell)

Bulgarian Split Squat (Barbell)

Bird Dog

Hanging Leg Raise

Russian Twist (Dumbbell)

Ab Wheel

Wrist Curls

Lower Body (posture focus)

Warm-up / Mobility (10 min)
Shoulder dislocates – 2x10
Hip circles – 2x10/side
Cat-Cow stretch

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