Your regular 4 day upper lower split but with a killer arm day (read to the end) Arm day is a bit different, here’s how you do it: For every exercise, start with a failure set with a weight that causes failure at 12 reps. Then rest for 15 seconds and try to get in as many reps as possible. The program will tell you how many of these “Effective Reps” you need to get. You can take 15 secs pauses between these ERs, just make sure you hit the number specified. Example: For 20 ERs, after a set of 12 reps, you can do something like : 5 reps + 15s rest + 8 reps + 15s rest + 7reps = 20 Effective Reps. This was inspired by AthleanX Monday - Upper 1 Tuesday - Lower 1 Wednesday- Rest (or Cardio if you want) Thursday - Upper 2 Friday - Lower 2 Saturday- Arms Sunday - Rest (Light Cardio if you want)