Hypertrophy · Posture · PureGym Kirkcaldy

Five-Day Rotating Program

Numbered days, not weekdays — run the cycle continuously and let it fall where it falls. Consecutive days never train the same tissue.

Rest
Per cycle120 sets

HOW THE CYCLE WORKS

Structure: Day 1 Push A, Day 2 Pull A, Day 3 Legs, Day 4 Push B, Day 5 Pull B, then a rest day. Repeat.
Not tied to weekdays: Days are numbered, not named. Run the cycle continuously and let it fall where it falls. If life costs you a day, resume at the day you missed rather than skipping it.
Rest: One rest day after Day 5 as the default. Take a second whenever sleep or appetite is poor - that is a recovery signal, not a discipline problem.
Why this shape: Consecutive days never train the same tissue. Push A is followed by Pull A, Legs sits in the middle, and each muscle gets 48-72 hours before it is loaded again.
Legs once per cycle: Your call, and a defensible one given your priorities. The cost is quads and hamstrings sitting slightly below their ideal targets. Everything above them is fully funded.

PRIORITIES THIS PROGRAM IS BUILT AROUND

Highest: Side delts, rear delts, lats - shoulder width and back width, which is most of the aesthetic outcome.
High: Upper chest, arms, mid back.
Medium: Quads, hamstrings, glutes, calves, core, lower traps.
Low: Front delts - already covered by every press in the plan, and extra direct work would crowd out the rear delt and upper back volume your posture actually depends on. Lower back - enough to build the erector strength squats will need, no more.

EXCLUSIONS YOU ASKED FOR

No back squats: Leg press and hack squat carry quad volume until your lower back and trunk are stronger. The 45 deg back extension and RDL are what build the quality you need to bring squats back.
No Bulgarian split squats: Not in the program. Leg press volume and hip thrusts cover what they would have.
No hanging leg raises: Replaced by cable crunches and Pallof press.
No cardio: None programmed, per your instruction. Nothing in the plan depends on it.

SESSION SHAPE

Warm-up: 8-10 min. See the Warm-Up sheet. Ramp-up sets are not counted in the Sets column.
Main work: 23-26 working sets, hardest compound first. Roughly 70-80 minutes including supersets.
Supersets: Exercises sharing a letter (A, B) in the Superset column alternate back to back with no rest between them, then 90 seconds before repeating. This is what keeps arm and delt volume high without the sessions running long. Every pair trains unrelated muscles, so neither is pre-fatigued by the other.
If you cannot hold two stations: Pairs are chosen so you can run both from one spot - dumbbells parked at a machine, or two attachments on the same tower. When the gym is too busy for that, just run them as straight sets. You lose about ten minutes and nothing else.
Rest: 2-3 min on the first two compounds, 60-90 sec on everything else.
Stretching: 10 min at the end. See the Mobility sheet.

NUTRITION

Protein: 120-140 g/day. At 64 kg this is the single highest-leverage number in the whole plan.
Calories: A muscle-gain surplus and retatrutide pull in opposite directions - the drug suppresses appetite and drives weight loss by design. At 176 cm / 64 kg you are already lean, so decide deliberately which one you are prioritising this quarter rather than splitting the difference by accident. The training plan works either way; the rate of muscle gain does not.
Sleep: 7.5-9 h. Progression stalls show up here before they show up in the gym.

HOW TO USE THIS WORKBOOK

Program: The full cycle, with the reason each exercise is in the plan and a substitute if the machine is taken.
Volume Tracker: Calculates weekly sets per muscle straight from the Program sheet. Change any Sets value and it updates. Green means the target is met.
Progression: The rules for adding reps and weight, and when to deload.
Warm-Up: General plus day-specific.
Mobility: Home work, carried over from v3.
Log: Fill this in. Yellow cells are yours; the exercise list is pre-filled for one full cycle.

Day 1

Push A

26 sets

1

Incline DB Press
4 × 6-102 RIR

ChestFront Delts

Main upper-chest builder. Dumbbells give a deeper stretch than a barbell and stop the stronger side carrying the weaker one.

If taken Incline Smith Press
2

Machine Chest Press
3 × 8-122 RIR

ChestTriceps

Adds chest volume with no stability demand, so you can take the last set genuinely close to failure without a spotter.

If taken Flat DB Press
3

Seated DB Shoulder Press
3 × 8-122 RIR

Front DeltsTriceps

The only dedicated front-delt press in the cycle. Everything else your front delts get is incidental to chest pressing.

If taken Machine Shoulder Press
4

Cable Lateral Raise
4 × 12-201 RIRSuperset A

Side Delts

Cables keep tension on the delt at the bottom of the rep, where dumbbells go slack. Side delts are your top aesthetic priority.

If taken DB Lateral Raise
5

Rope Pushdown
3 × 12-151 RIRSuperset A

Triceps

Lateral and medial head. Low fatigue and easy to add weight to week on week.

If taken Straight-Bar Pushdown
6

Overhead Cable Tricep Ext
3 × 10-152 RIRSuperset B

Triceps

Trains the long head in a stretched position. This is the head that adds visible arm size and pushdowns barely touch it.

If taken EZ-Bar Skullcrusher
7

Cable Curl
3 × 10-151 RIRSuperset B

Biceps

Biceps are fresh on a push day, so this set of curls is free volume that would otherwise lengthen your pull sessions.

If taken EZ-Bar Curl
8

Standing Calf Raise
3 × 10-151 RIR

Calves

Gastrocnemius. Calves are split across two days because one leg session per week cannot carry them alone.

If taken Smith Machine Calf Raise

Weekly sets per muscle, computed live in the workbook from the Program sheet. Direct counts sets where the muscle is the primary target; effective adds half a set for every secondary listing. The notch on each bar marks the target.

Muscle	Target	Direct	Effective	±	Why this target
Side DeltsHighest	11	11	11	on target	Spread over 3 days, max 4 sets in any one. 14 is the ideal for a top-priority muscle; 11 reflects your call to cut the second lateral exercise from Push B.
Rear DeltsHighest	12	9	15	+3	Aesthetics and posture at the same time.
LatsHighest	12	13	13	+1	Width. Two vertical pulls plus a stretch-focused isolation.
ChestHigh	12	13	14.5	+2.5	Roughly 60% of it is incline work, biased to upper chest.
BicepsHigh	12	12	15.5	+3.5	12 direct sets, spread over 4 days so no session gets long.
TricepsHigh	12	12	15	+3	12 direct sets. Two thirds of it is long-head work.
Mid BackHigh	10	8	9.5	-0.5	Thickness plus scapular control for posture.
QuadsMedium	8	8	8	on target	All in one session, since legs run once per cycle. 10-12 would be ideal but needs a second leg day.
HamstringsMedium	7	7	7	on target	Same constraint. RDL for the stretch, seated curl for knee flexion.
GlutesMedium	8	3	8.5	+0.5	Stretch (RDL) and short range (hip thrust).
CalvesMedium	7	7	7	on target	Split across Day 1 and Day 3 to fit them in.
Front DeltsMedium	6	3	6.5	+0.5	Mostly indirect from pressing. Overtraining these worsens posture.
CoreMedium	6	6	6	on target	One flexion, one anti-rotation.
Lower TrapsMedium	5	4	5.5	+0.5	Small target but disproportionately useful for posture.
Lower BackLow	4	4	4	on target	Building this is the precondition for squats returning.

Direct can read low where effective is fine — rear delts and glutes take most of their volume from rows, presses and hinges rather than isolation work.

THE CORE RULE

1. Pick the weight: Choose a load you can do for the BOTTOM of the rep range at the listed RIR. If the range is 8-12 at 2 RIR, that means 8 reps with 2 clean reps left in you.
2. Add reps: Each session, try to add one rep to each set at the same weight.
3. Add weight: Once you hit the TOP of the range on every set, add the smallest increment available (2.5 kg on a bar or machine, 1-2 kg per dumbbell) and drop back to the bottom of the range.
4. Repeat: That is the whole engine. Over a year it is the difference between training and just attending.

RIR BY WEEK

Weeks 1-2: 2 RIR. Slightly conservative on purpose - you are re-establishing technique and connective tissue adapts slower than muscle.
Weeks 3-4: 1 RIR.
Week 5: 0-1 RIR on isolation work. Keep 1 RIR on the heavy compounds - grinding a leg press to failure costs more recovery than it returns.
Week 6: Deload. Same weights, half the sets. Non-negotiable if weeks 3-5 went well.

WHEN PROGRESS STALLS

Stalled once: Normal. Repeat the same weight and reps next session.
Stalled twice in a row: Check sleep and protein before you touch the program. On retatrutide, under-eating is the most likely cause and adding volume will make it worse, not better.
Stalled three times: Deload that exercise: drop 10% and build back. If it keeps happening, swap to the alternate listed on the Program sheet.

WHAT NOT TO DO

Do not add exercises: The volume targets are already met. Adding work takes recovery from the sets that are already producing results.
Do not chase weight on isolations: Laterals, curls, rear delt flies and face pulls are about tension, not load. If form breaks down to move the weight, the set no longer counts.
Do not skip the deload: Week 6 is where the previous five weeks actually get expressed.

WHEN TO REVISIT THE PROGRAM

After 8-10 weeks: Rotate a few exercises to their listed alternates. Keep the movement patterns and the volume targets - those are the program. Exercise names are just how you deliver them.
Squats: Revisit once 45 deg back extensions and RDLs feel genuinely strong and your lower back is not the limiting factor on leg press. Start with goblet or hack squats, not a loaded barbell.

Phase	What	Duration / Reps	Purpose
General - every day	Bike or incline treadmill	5 min, easy	Raise core temperature. Not cardio, not scored.
General - every day	Arm circles + band pull-aparts	20 each	Wake up the shoulder girdle.
General - every day	Cat-cow	10 reps	Segmental spine movement before loading it.
Day 1 / Day 4 (Push)	Wall slides	10 reps	Scapular upward rotation so pressing does not come from the traps.
Day 1 / Day 4 (Push)	Doorway or cable chest stretch	30 sec/side	Opens the chest so the press starts from a full range.
Day 2 / Day 5 (Pull)	Dead hang	20-30 sec	Decompresses the shoulder and sets lat length.
Day 2 / Day 5 (Pull)	Scapular pull-ups or band pull-downs	10 reps	Teaches the lats to initiate before the arms do.
Day 3 (Legs)	Deep squat hold	60 sec	Hip and ankle range before the leg press.
Day 3 (Legs)	90/90 hip switches	10/side	Hip rotation.
Day 3 (Legs)	Bodyweight hip hinge	10 reps	Rehearses the RDL pattern before it is loaded.
First compound only	Ramp-up sets	50% x 8, 70% x 5, 85% x 3	Prepares the pattern at load. These do NOT count as working sets.
Later compounds	One light feeder set	60% x 5	Enough once the area is already warm.
Isolation work	None needed	-	The first working set is its own warm-up.

Phase

What

Duration / Reps

Purpose

General - every day

Bike or incline treadmill

5 min, easy

Raise core temperature. Not cardio, not scored.

General - every day

Arm circles + band pull-aparts

20 each

Wake up the shoulder girdle.

General - every day

Cat-cow

10 reps

Segmental spine movement before loading it.

Day 1 / Day 4 (Push)

Wall slides

10 reps

Scapular upward rotation so pressing does not come from the traps.

Day 1 / Day 4 (Push)

Doorway or cable chest stretch

30 sec/side

Opens the chest so the press starts from a full range.

Day 2 / Day 5 (Pull)

Dead hang

20-30 sec

Decompresses the shoulder and sets lat length.

Day 2 / Day 5 (Pull)

Scapular pull-ups or band pull-downs

10 reps

Teaches the lats to initiate before the arms do.

Day 3 (Legs)

Deep squat hold

60 sec

Hip and ankle range before the leg press.

Day 3 (Legs)

90/90 hip switches

10/side

Hip rotation.

Day 3 (Legs)

Bodyweight hip hinge

10 reps

Rehearses the RDL pattern before it is loaded.

First compound only

Ramp-up sets

50% x 8, 70% x 5, 85% x 3

Prepares the pattern at load. These do NOT count as working sets.

Later compounds

One light feeder set

60% x 5

Enough once the area is already warm.

Isolation work

None needed

The first working set is its own warm-up.

Exercise	Duration / Reps	Frequency	Purpose
Deep squat hold	1-2 min	Daily	Hip and ankle mobility
Couch stretch	1 min/side	Daily	Hip flexors - the direct counter to sitting
90/90 hip switches	10/side	Daily	Hip internal and external rotation
Thoracic rotations	10/side	Daily	Upper back mobility
Cat-cow	10 reps	Daily	Spine mobility
Towel thoracic extension	8-10 reps x 2-3 spots	Daily	Mid-back extension - the piece the head position depends on. Roll a bath towel tight to about 10 cm, lie back over it across the mid-back with your hands cradling your head, and extend. Work two or three spots up the spine. At the gym, drape your mid-back over the top edge of an upright adjustable bench instead.
Chin tucks	10 x 10 sec hold	Daily	Deep neck flexors - the specific fix for a forward head. Lying on your back, nod your chin gently toward your throat without lifting your head off the floor. It should feel like almost nothing; that is correct.
Doorway chest stretch	1 min	Daily	Opens the chest
Child's pose with side reach	1 min	Daily	Lats and thoracic spine
Wall slides	2 x 10	3x/week	Lower traps and shoulder control
Dead hangs	2-3 x 20-60 sec	3x/week	Shoulders and decompression
Band pull-aparts	2 x 20	3x/week	Rear delts and posture
Bird dogs	2 x 10/side	3x/week	Core and spinal stability
Plank	2 x 45-60 sec	3x/week	Core stability

Exercise

Duration / Reps

Frequency

Purpose

Deep squat hold

1-2 min

Daily

Hip and ankle mobility

Couch stretch

1 min/side

Daily

Hip flexors - the direct counter to sitting

90/90 hip switches

10/side

Daily

Hip internal and external rotation

Thoracic rotations

10/side

Daily

Upper back mobility

Cat-cow

10 reps

Daily

Spine mobility

Towel thoracic extension

8-10 reps x 2-3 spots

Daily

Mid-back extension - the piece the head position depends on. Roll a bath towel tight to about 10 cm, lie back over it across the mid-back with your hands cradling your head, and extend. Work two or three spots up the spine. At the gym, drape your mid-back over the top edge of an upright adjustable bench instead.

Chin tucks

10 x 10 sec hold

Daily

Deep neck flexors - the specific fix for a forward head. Lying on your back, nod your chin gently toward your throat without lifting your head off the floor. It should feel like almost nothing; that is correct.

Doorway chest stretch

1 min

Daily

Opens the chest

Child's pose with side reach

1 min

Daily

Lats and thoracic spine

Wall slides

2 x 10

3x/week

Lower traps and shoulder control

Dead hangs

2-3 x 20-60 sec

3x/week

Shoulders and decompression

Band pull-aparts

2 x 20

3x/week

Rear delts and posture

Bird dogs

2 x 10/side

3x/week

Core and spinal stability

Plank

2 x 45-60 sec

3x/week

Core stability

HOW THE CYCLE WORKS

PRIORITIES THIS PROGRAM IS BUILT AROUND

EXCLUSIONS YOU ASKED FOR

SESSION SHAPE

NUTRITION

HOW TO USE THIS WORKBOOK

Incline DB Press

Machine Chest Press

Seated DB Shoulder Press

Cable Lateral Raise

Rope Pushdown

Overhead Cable Tricep Ext

Cable Curl

Standing Calf Raise

Pull-up

Chest-Supported Row

Single-Arm Cable Row

Incline DB Curl

Reverse Pec Deck

Hammer Curl

Face Pull

Leg Press

Romanian Deadlift

Leg Extension

Seated Leg Curl

Hip Thrust

Seated Calf Raise

Cable Crunch

Incline Smith Press

Pec Deck

DB Lateral Raise

Single-Arm Cable Overhead Ext

Tricep Dip Machine

Standing DB Curl

Pallof Press

Chest-Supported Row (flared)

Neutral-Grip Lat Pulldown

Reverse Pec Deck

Y-Raise (incline bench)

Straight-Arm Pulldown

Cable Lateral Raise

45 deg Back Extension

THE CORE RULE

RIR BY WEEK

WHEN PROGRESS STALLS

WHAT NOT TO DO

WHEN TO REVISIT THE PROGRAM