People asked, so here it is: the 7-day split I run now at 165. It is not what I started with at 280. If you are starting heavy, read the scaling section first.
280lbs165lbs−115 LBS
Read this before you copy it.
This is seven days a week with stairs after every session, because that's where I am now. It took years to get here. Getting through all seven sessions in 7–10 days is fine, and if your body is screaming, take the day off and shift everything down.
THE WEEK
TAP A DAY
1
Push
Chest · shoulders · triceps
Pressing up and out, plus shoulder work. Body-weight push-ups mixed with machine and barbell presses.
Warm-up: 4 × 10 pull-ups to wake up the back, 4 × 10 body-weight squats
Incline chest press (machine)4 × 12–2060sControlled, squeeze at the top
Overhead press (barbell)4 × 10–1590sStart moderate, strict form
Decline push-ups3–4 × 10–1560sFeet up on a bench
Diamond push-ups4 × 12–2060sElbows tight, full lockout
Lateral raise (dumbbell)4 × 10–1545sSlow on the way down, no swinging
Rear delt fly (dumbbell)4 × 1045sPinch your shoulder blades
Wide-grip short push-ups3–4 × 10–1545sHalf reps, constant tension
30 min stair machine, level 6–8 5 min sauna (optional)
Pull-ups before pressing warm up your back and shoulders and keep them stable. Strict reps beat heavy ego reps.
2
Legs
Quads · hamstrings
Machines plus single-leg body-weight work.
Warm-up: 4 × 8–15 handstand push-ups against a wall (or pike push-ups)
Lying leg curl (machine)4 × 12–1560sAdd weight each set
Leg extension (machine)4 × 8–1060sHold 2 seconds at the top
Back extension (weighted)4 × 6–860sPlate on your chest, controlled
Pistol squat4 × 8–10 / leg60sFull depth. Can't yet? Hold a pole, or do Bulgarian split squats
Goblet squat4 × 1060sPause at the bottom, chest up
Cable crunch4 × 1045sCurl your spine, don't just hinge
30 min stair machine, level 6–8 5 min sauna (optional)
Pistol squats are the centerpiece. Most people skip single-leg work. That's your edge.
3
Pull
Back · biceps
Heavy pulling for a wider, thicker back.
Warm-up: 2 × 15 band pull-aparts, hang from the bar for 30 seconds
Pull-up (weighted)4 × 5–690sWeight on a belt, strict form
Chin-up (weighted)4 × 4–590sFull range
Close-grip lat pulldown4 × 8–1560sAdd weight each set
Behind-the-neck pulldown4 × 1060sLight. Skip it if your shoulders pinch
Face pull4 × 10–1545sRotate out at the top
Behind-the-neck pull-up3 × 590sAdvanced. Swap for pulldowns if needed
Bicep curl (dumbbell)3 × 5–1060sHeavy, no swinging
30 min stair machine, level 6–8 5 min sauna (optional)
No pull-up yet? Use the assisted machine or pulldowns. Get to 1 body-weight rep, then 5, then 10, then add weight.
4
Core
Strength and stability
A whole day for the midsection, because it holds up every other lift.
Warm-up: 3 × 10–15 pull-ups
Decline crunch (weighted)4 × 10–1545sPlate on your chest
Russian twist (weighted)4 × 10 / side45sPlate or dumbbell, feet up
Side bend (dumbbell)3 × 10–1545sHeavy, slow
Leg raise (parallel bars)3 × 5–860sStraight legs, full range
Knee raise (parallel bars)3 × 8–1245sRight after leg raises
Cable crunch3 × 1045sSqueeze hard
30 min stair machine, level 6–8 5 min sauna (optional)
Starting out? Go light and build up over 4–6 weeks.
5
Upper
Everything up top
Chest, back, shoulders and arms in one day. More volume, less max effort.
Friends said "you look fine" at 280 and "you look fine" at 165. So I built BRUTAL. Upload one photo and real strangers vote YES or NO on it. No names, no AI, no bots.
