Fenix Warrior

5 days / week 5 sessions 32 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Classic intermediate hypertrophy split. Six training days a week, hitting each muscle group twice. For lifters with at least 6-12 months of consistent training under their belt. Volume + intensity: - Working sets only (warm-ups not counted). - Compound lifts: RPE 7-8 (1-3 reps in reserve). - Isolation lifts: RPE 8-9 (last 1-2 sets close to failure). Progression: aim to add a rep or weight every session on the compounds. Isolation work auto-progresses as the compounds get heavier. Recovery: the volume here is no joke. Sleep, eat, and don't add cardio until you're comfortable with the schedule.

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Barbell Bench Press 4 × 6 reps

Heavy press - 6-8 reps. Full ROM, no bounce.

Dumbbell Incline Bench Press 3 × 10 reps

Upper chest emphasis.

Dumbbell Standing Overhead Press 3 × 10 reps

Standing press - squeeze glutes.

Dumbbell Lateral Raise 3 × 15 reps

Lateral raise - light, slow, full ROM.

Cable Pushdown 3 × 12 reps

Tricep extension - elbows tight, full lockout.

Dumbbell Lying Triceps Extension 3 × 10 reps

Overhead tricep extension for long head.

Day 2

Barbell Bent Over Row 4 × 6 reps

Heavy row - 6-8 reps. Pause briefly at the top.

Pull-Up 3 × 8 reps

Pull-up - if you cant do reps, hold the top for time.

Cable Pulldown 3 × 12 reps

Wide grip pulldown for lat width.

Cable Seated Row 3 × 12 reps

Cable row, neutral grip - mid-back focus.

Dumbbell Reverse Fly 3 × 15 reps

Reverse fly for rear delts.

Ez Barbell Curl 4 × 10 reps

Curl variation - elbows pinned, no body english.

Dumbbell Hammer Curl 3 × 12 reps

Hammer curl for brachialis + forearm.

Day 3

Barbell Full Squat 4 × 6 reps

Heavy back squat. Beltless first set then add belt.

Barbell Romanian Deadlift 3 × 8 reps

Romanian DL - hinge from hips, slight knee bend.

Sled 45 Leg Press 3 × 12 reps

Leg press - feet shoulder width, full ROM.

Lever Leg Extension 3 × 15 reps

Quad isolation - peak contraction.

Lever Lying Leg Curl 3 × 12 reps

Hamstring isolation.

Lever Standing Calf Raise 4 × 15 reps

Standing calf raise. Pause 1s at the top.

Day 4

Dumbbell Incline Bench Press 4 × 8 reps

Incline bench heavy day.

Dumbbell Bench Press 3 × 10 reps

Flat dumbbell press - deeper stretch than barbell.

Barbell Seated Overhead Press 3 × 10 reps

Seated barbell press - all delts, less stabiliser cheating.

Cable Lateral Raise 4 × 15 reps

High-volume lateral raise. Light weight, perfect form.

Cable Standing Fly 3 × 12 reps

Cable fly to finish chest.

Triceps Dip 4 × 8 reps

Triceps dips - chest forward for chest emphasis, upright for triceps.

Day 5

Barbell Deadlift 4 × 5 reps

Deadlift - reset every rep.

Cable Pulldown 4 × 10 reps

Pulldown variation - underhand grip for biceps + lat fibres.

Dumbbell Bent Over Row 3 × 12 reps

Single-arm row for unilateral work.

Dumbbell Rear Lateral Raise 4 × 15 reps

Rear delt fly volume.

Dumbbell Shrug 3 × 12 reps

Shrug for traps.

Dumbbell Concentration Curl 4 × 12 reps

Isolation curl - peak contraction at the top.

Cable Curl 3 × 15 reps

Cable curl finisher.

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

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