Python Protocol 🐍💪🏽

⚙️ Key Program Features

✅ 1. Arm-Priority Every Week
	•	Arms hit 2–3x/week directly or via push/pull movements
	•	Dedicated “Armageddon Sharmies” Day each week
	•	Focus on curls, extensions, dips, chin-ups, and FST-7 finishers

✅ 2. Shoulder Integration
	•	Shoulders trained directly 2–3x/week
	•	Target all three heads (anterior, lateral, posterior)
	•	High-rep lateral raise variants + heavy press work

✅ 3. Calisthenics Infused
	•	Pull-Ups, Dips, Push-Ups included in push/pull/arm days
	•	Builds raw, functional strength with aesthetic gains
	•	Replaces some machine/isolation volume for intensity & efficiency

✅ 4. Time-Efficient & Intensity-Focused
	•	2–3 sets per exercise (vs. traditional 4+)
	•	RPE ~8–10, stop 0–2 reps from failure
	•	Smart supersets and short rest = ~70–80 min workouts

✅ 5. Legs + Abs (with Shoulder Optional)
	•	Every leg day includes core work
	•	Optional shoulder work included for extra frequency if needed

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Week 1

Week 2

Week 3

Week 4

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Reverse Bicep Curl (EZ Bar)

Shoulder Press (Machine)

Preacher Curl (EZ Bar)

JM Press (Smith Machine)

Rear Delt Fly (Dumbbell)

Arms

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Walking Lunge (Dumbbell)

Seated Calf Raise

Abs Crunch (Machine)

Lower

Split Squat Front Foot Elevated (Smith Machine)

Hip Adductor (Machine)

Legs

Leg Press (45 Degrees)

Hip Thrust (Machine)

One Arm Lateral Raise (Cable)

Bayesian Curl

Tricep Extension (Cable)

Incline Hammer Curl (Dumbbell)

Dip (Weighted)

Pull-Up (Weighted)

Bicep Curl (Machine)

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Single Arm Row (Cable)

Hammer Curl

Pull-Up (Bodyweight)

Pull

Lat Pulldown

Bent Over Row (Barbell)

21s (EZ Bar)

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Machine)

Lateral Raise (Dumbbell)

Incline Bench Press (Smith Machine)

Overhead Tricep Extension (Dumbbell)

Alternating Dumbbell Curl

Chest Fly (Cable)

Upper

Behind The Back Lateral Raise (Cable)

Pull-Up (Neutral Grip, Weighted)

Chest Press (Machine)

High Row

Upper 

Seated Row (Cable)

Incline Chest Press (Machine)

Shrug (Barbell)

Chest and Back

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Push

Tricep Rope Push Down (Cable)

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