My Muscle Daily V2

Training plan — V2

More upper-body work. Without wrecking the weekend.

V2 is rebuilt from the V1 science audit. Same 30-minute hard window, Mon–Thu only. Push and pull finally balanced, RIR-braked so you stop grinding at 5am, and a deload planned for week 6 — not optional.

Body
98 kg / 170 cm
Hard days
Mon–Thu · 5am
Window
45 min / session
Volume
13 sets × 4 days

What changed vs V1

Seven changes, each with a reason.

Check these first.

07
01

Rear-delt work added to Mon/Thu core blocks — DB reverse flyes 2×15 (light, no band needed)

WhyV1 was ~2:1 push:pull with ~0 rear-delt volume → impingement risk on dips/OHP at 98 kg (Ludewig & Braman 2011)

02

Fri/Sun optional pumps switched from push-leaning "upper" to pull-focused (rows, reverse flyes, curls)

WhyBack, biceps and rear delts were under-fed (7–10 sets vs 10–14/wk target); lats and biceps recover fast and tolerate more volume (Schoenfeld 2017)

03

RIR prescribed: 1–2 on most sets, ~0–1 on last set of compounds

WhyValidated autoregulation; stops you grinding at 5am (Helms 2018)

04

2 ramp-up sets (50% → 75%) before the first compound

WhyCold-start tendon protection at 5am

05

Deload week at Week 6 (~50% volume)

WhyStandard periodization every 6–8 wks; injury insurance for joint loading at 98 kg

06

Nutrition and sleep targets added — protein 160–215 g, sleep 7–9 h, carbs on endurance days

WhyProtein plateau ~1.6 g/kg/d (Morton 2018)

07

Time guard: superset isolation or drop a lift to 3 sets; never <60s rest on compounds

Why4 lifts × 4 sets with 90–120s rest ≈ 32 min > 30-min window; short compound rest costs hypertrophy (Schoenfeld 2016)

The week

Mon–Thu earn it. Fri–Sun enjoy it.

—
MON
Push A
Chest & Triceps
HARD · 5AM13 SETS
TUE
Legs
Only hard leg day (controlled)
HARD · 5AM13 SETS
WED
Pull A
Back & Biceps
HARD · 5AM13 SETS
THU
Push B
Shoulders & upper pump (no heavy legs)
HARD · 5AM13 SETS
FRI
Swim Day
Mobility + rear-delt light + swim
CHILLSWIM
SAT
Long Run
Easy prep only · optional light PM pump
CHILL15 KM
SUN
Ride Day
Mobility before ride + recovery PM
CHILL2 H
MON · 01

Push A HARD · 5AM

Chest & Triceps

13 WORKING SETS

Core & prep

  • Dynamic stretches
  • Planks3 × 30–45s
  • Deadbugs3 × 8 / side
  • DB Reverse Flyes (light)2 × 15

Ramp

  • Ramp sets before push-ups / press (incline push-ups as ramp if needed)2 × 50% → 75%

Main

  • Push-ups4 × 10–15
  • DB Floor / Bench Press3 × 8–12
  • Bench / Chair Dips3 × 10–15
  • DB Floor Flyes3 × 12–15

RIR 1–2 · LAST SET OF PRESS & PUSH-UPS ~0–1

TUE · 02

Legs HARD · 5AM

Only hard leg day (controlled)

13 WORKING SETS

Leave gas for Sat long run and Sun hills.

Core & prep

  • Hip mobility
  • Leg Raises
  • Side Planks

Ramp

  • Goblet squats (lighter DB)2 × 50% → 75%

Main

  • Goblet Squats4 × 10–12
  • DB Reverse Lunges3 × 10–12 / leg
  • DB RDL3 × 10–12
  • Calf Raises3 × 15–20

RIR 1–2 · LAST SET OF SQUATS & RDL ~0–1

Knee note

Bulgarian split squat removed — too much knee shear at 98 kg. Reverse lunge = same quads/glutes work, gentler knee angle. If knees still ache: Low Box Step-ups (~15–20 cm) or DB Hip Thrusts instead. Keep RDL (hinge, knee-friendly).

WED · 03

Pull A HARD · 5AM

Back & Biceps

13 WORKING SETS

Core & prep

  • Cat-Cow
  • Bird-Dogs
  • Hollow Holds
  • Reverse Flyes (light)2 × 15

Ramp

  • Ramp sets before pullovers (lighter DB)2 × 50% → 75%

Main

  • DB Pullovers4 × 10–12
  • DB One-Arm Rows3 × 10–12 / side
  • Curls3 × 10–15
  • Shrugs3 × 12–15

RIR 1–2 · LAST SET OF ROWS ~0–1

Equipment note

No pull-up bar → pull-ups / inverted rows are replaced with DB Pullovers (on floor, both arms = vertical lat pattern). One-arm rows cover the horizontal pull. If you can get a cheap doorway pull-up bar or resistance band, a band pulldown beats pullovers for lats — upgrade when possible.

THU · 04

Push B HARD · 5AM

Shoulders & upper pump (no heavy legs)

13 WORKING SETS

No heavy legs — Saturday is the long run.

Core & prep

  • Towel Dislocates + Shoulder CARs
  • Deadbugs
  • Side Planks
  • DB Reverse Flyes (light)2 × 15

Ramp

  • Ramp sets before OHP (lighter DBs)2 × 50% → 75%

Main

  • DB OHP4 × 8–12
  • Incline Push-ups3 × 10–15
  • Lateral Raises3 × 12–15
  • OH Tricep Ext3 × 12–15

RIR 1–2 · LAST SET OF OHP ~0–1

FRI · 05

Swim Day CHILL

Mobility + rear-delt light + swim

SWIM

AM · Before swim

  • Mobility, plank / side plank, light rear-delt work20–30 min
  • Reverse Flyes (light)2 × 15
  • Swim

Optional PM · Pull pump ~4pm

  • One-Arm Rows3 × 12 / side
  • Reverse Flyes2 × 15
  • Curls3 × 12

Replaces the old push-leaning pump. Skip if tired — long run tomorrow.

SAT · 06

Long Run CHILL

Easy prep only · optional light PM pump

~15 KM @ 8–9 MIN/KM

AM · Prep

  • Mobility, glute bridges (activation), plank10–15 min
  • No leg lifting.

Main

  • Easy long run (conversational)~15 km · 8–9 min/km

Optional PM · Pull-focused

  • Stretch first; only if you feel good
  • Reverse Flyes2 × 15
  • Curls3 × 12
SUN · 07

Ride Day CHILL

Mobility before ride + recovery PM

HILL CYCLE ~2H · 6–9AM

AM · Before 6am ride

  • Hip / ankle mobility, glute bridges, side planks20–30 min
  • Hill cycling~2 h · 6–9am

Optional PM · Recovery

  • Full-body stretch priority
  • Light curls + reverse flyes (only if legs ok)
  • Easy walk

Recovery & fuel

The layer V1 was missing.

05 TARGETS
Protein160–215 gPer day (1.6–2.2 g/kg). Spread over 4–5 meals, ~0.4–0.5 g/kg each.
Calories300–500 kcalModest deficit if recomping. Muscle can grow while fat drops — but only with protein plus the lifting above.
CarbsENDURANCE DAYSPrioritize around Fri swim, Sat 15k, Sun hills. Under-fueling erodes recovery for the 5am sessions.
Sleep7–9 hLights out ~21:30 for 5am starts. Blunted recovery and growth if short.
DeloadWEEK 6 · ~50%Sets and weight. Keep swim / run / ride easy. This is planned — not a failure.

Why this fixes "upper feels weak"

Problem in, fix out.

07

Before

Upper only ~1–1.5 solid days

Fix

Push ×2 + Pull ×1 hard + pull-focused Fri/Sun touch-ups

Before

Shoulders pushed 2:1 vs pulled, rear delts ~0

Fix

Rear-delt work in every upper-day core block; Fri/Sun pumps now feed back, biceps, rear delts

Before

Legs competed with long run / ride

Fix

Single hard leg day Tue; Fri–Sun no heavy lower work

Before

30 min felt short

Fix

Same time, higher density (4 hard lifts Mon–Thu) + superset time guard

Before

No effort brake

Fix

RIR 1–2 prevents 5am grind sessions

Before

No recovery plan

Fix

Deload at week 6, protein / sleep targets, carbs around endurance days

Before

Weekend too hard stacked

Fix

Fri swim / Sat 15k / Sun hills are the work; gym is optional pump

This-week checklist

Run it this week, then audit.

0 / 5
AUDIT BEFORE YOU CHANGE ANYTHING