2026 — 2027 Training Cycle
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Fight Club Physique
A 6-day muscle + calisthenics plan built for wider shoulders, a stronger back, defined abs, and balanced legs.
The Rules
Five things that matter more than the numbers on the bar.
01
You do not train a set to failure. Leave 1–2 good reps in reserve.
02
When every set at the top of the rep range feels clean, add load and rebuild from the bottom of the range.
03
Rest 2–3 minutes on heavy compounds, 60–120 seconds on isolation work.
04
Starting weights are a target, not a rule — pick a load you can control through full range of motion.
05
Day 7 is complete rest. Sleep and protein build the muscle; the gym only signals for it.
Physique Priorities
Back / Lats
Weighted pull-ups
Shoulders
Overhead press + lateral raises
Chest
Dips + bench press
Abs
Hanging raises + ab wheel
Legs
Squats + RDLs + lunges
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