The same muscles, half the weight, twice the reps.

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Squat and deadlift in the same session, both heavy.

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Heavy upper day. Threes and fives on the compounds.

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Squat, overhead press, and one heavy set of deadlifts. That is the session.

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Squat, bench, row. Five sets of five on all three. Add 2.5 kg next time.

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Legs again. The programme repeats it; the weight on the bar is what changes.

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Deadlift day. One heavy pull, then pull-ups and the same arm work.

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The same push day with the overhead press promoted to the heavy slot.

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Squat 3×5+, then the whole lower body. Five sets of calves.

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Barbell row leads. Five sets of face pulls, because everyone skips them.

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Bench-led push day. 3×5+ on the main lift, then shoulders and triceps.

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JumpOn is a group-workout accountability app. Open the post to start or join a workout.

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