The sessions

All six, in full. Accumulation-block prescriptions; adjust per block.

In this module

Push A — chest emphasis7 exercises, ~70 minutes. Heavy pressing, stretch-loaded chest.Pull A — width emphasis7 exercises, ~70 minutes. Vertical pulling and lat stretch.Legs A — quad emphasis6 exercises, ~75 minutes. The hardest session of the week.Push B — delt emphasis7 exercises, ~65 minutes. Overhead-led, different resistance profiles.Pull B — thickness emphasis7 exercises, ~70 minutes. Horizontal pulling and heavier rowing.Legs B — posterior emphasis6 exercises, ~70 minutes. Hinge-led, hamstrings and glutes.