The Endless Djinn

Mochi

Eat. Train. Repeat. Become unstoppable.

Volume hypertrophy with a focus on recovery, fueling, and absurd consistency.

6–8h

Weekly

3/5

Difficulty

16 wk

Length

Choose your level

Beginner mode: lower set counts, "start light" cues, and 3 sessions per week to build the habit safely.

Phase 1

Awaken

Weeks 1–4

Phase 2

Forge

Weeks 5–8

Phase 3

Ascend

Weeks 9–12

Phase 4

Transcend

Weeks 13–16

16-week roadmap

Awaken · 3 sessions

Acclimate to volume

▾

Mon

Chest + Back Volume

Week 1 · Phase 1 W1

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)3 x 12 @ RPE 7.5· rest 75s
Flat barbell bench press (mid chest)3 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)3 x 12· rest 75s
Seated cable row (mid back)3 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 1 · Phase 1 W1

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)3 x 12 @ RPE 7.5· rest 90s
Walking lunges (DB)3 x 20 steps· rest 75s
Romanian deadlift (hamstrings)3 x 10· rest 90s
Barbell hip thrust (glutes)3 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise3 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 1 · Phase 1 W1

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)3 x 10 @ RPE 7.5· rest 75s
DB lateral raise (side delt)3 x 12· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (biceps)3 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)3 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Awaken · 3 sessions

Acclimate to volume

▾

Mon

Chest + Back Volume

Week 2 · Phase 1 W2

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 2 · Phase 1 W2

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 2 · Phase 1 W2

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Awaken · 3 sessions

Acclimate to volume

▾

Mon

Chest + Back Volume

Week 3 · Phase 1 W3

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 3 · Phase 1 W3

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 3 · Phase 1 W3

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Awaken · 3 sessions

Acclimate to volume (deload)

▾

Mon

Chest + Back Volume

Week 4 · Phase 1 W4 · Deload

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)2 x 12 @ RPE 6· rest 75s
Flat barbell bench press (mid chest)2 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)2 x 12· rest 75s
Seated cable row (mid back)2 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 4 · Phase 1 W4 · Deload

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)2 x 12 @ RPE 6· rest 90s
Walking lunges (DB)2 x 20 steps· rest 75s
Romanian deadlift (hamstrings)2 x 10· rest 90s
Barbell hip thrust (glutes)2 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise2 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 4 · Phase 1 W4 · Deload

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)2 x 10 @ RPE 6· rest 75s
DB lateral raise (side delt)2 x 12· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (biceps)2 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Forge · 3 sessions

Add intensity techniques (slow eccentrics)

▾

Mon

Chest + Back Volume

Week 5 · Phase 2 W1

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (3-1-1 tempo) (upper chest)3 x 12 @ RPE 7.5· rest 75s
Flat barbell bench press (mid chest)3 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)3 x 12· rest 75s
Seated cable row (mid back)3 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 5 · Phase 2 W1

Bodyweight squats + glute bridges · 2x152 x —
Leg press (3-1-1 tempo) (quads)3 x 12 @ RPE 7.5· rest 90s
Walking lunges (DB)3 x 20 steps· rest 75s
Romanian deadlift (hamstrings)3 x 10· rest 90s
Barbell hip thrust (glutes)3 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise3 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 5 · Phase 2 W1

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)3 x 10 @ RPE 7.5· rest 75s
DB lateral raise (side delt)3 x 12· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (3-1-1 tempo) (biceps)3 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)3 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Forge · 3 sessions

Add intensity techniques (slow eccentrics)

▾

Mon

Chest + Back Volume

Week 6 · Phase 2 W2

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (3-1-1 tempo) (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 6 · Phase 2 W2

Bodyweight squats + glute bridges · 2x152 x —
Leg press (3-1-1 tempo) (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 6 · Phase 2 W2

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (3-1-1 tempo) (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Forge · 3 sessions

Add intensity techniques (slow eccentrics)

▾

Mon

Chest + Back Volume

Week 7 · Phase 2 W3

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (3-1-1 tempo) (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 7 · Phase 2 W3

Bodyweight squats + glute bridges · 2x152 x —
Leg press (3-1-1 tempo) (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 7 · Phase 2 W3

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (3-1-1 tempo) (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Forge · 3 sessions

Add intensity techniques (slow eccentrics) (deload)

▾

Mon

Chest + Back Volume

Week 8 · Phase 2 W4 · Deload

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (3-1-1 tempo) (upper chest)2 x 12 @ RPE 6· rest 75s
Flat barbell bench press (mid chest)2 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)2 x 12· rest 75s
Seated cable row (mid back)2 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 8 · Phase 2 W4 · Deload

Bodyweight squats + glute bridges · 2x152 x —
Leg press (3-1-1 tempo) (quads)2 x 12 @ RPE 6· rest 90s
Walking lunges (DB)2 x 20 steps· rest 75s
Romanian deadlift (hamstrings)2 x 10· rest 90s
Barbell hip thrust (glutes)2 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise2 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 8 · Phase 2 W4 · Deload

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)2 x 10 @ RPE 6· rest 75s
DB lateral raise (side delt)2 x 12· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (3-1-1 tempo) (biceps)2 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Ascend · 3 sessions

Peak pump phase — drop sets

▾

Mon

Chest + Back Volume

Week 9 · Phase 3 W1

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (drop set last set) (upper chest)3 x 12 @ RPE 7.5· rest 75s
Flat barbell bench press (mid chest)3 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)3 x 12· rest 75s
Seated cable row (mid back)3 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 9 · Phase 3 W1

Bodyweight squats + glute bridges · 2x152 x —
Leg press (drop set last set) (quads)3 x 12 @ RPE 7.5· rest 90s
Walking lunges (DB)3 x 20 steps· rest 75s
Romanian deadlift (hamstrings)3 x 10· rest 90s
Barbell hip thrust (glutes)3 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise3 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 9 · Phase 3 W1

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)3 x 10 @ RPE 7.5· rest 75s
DB lateral raise (side delt)3 x 12· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (drop set last set) (biceps)3 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)3 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Ascend · 3 sessions

Peak pump phase — drop sets

▾

Mon

Chest + Back Volume

Week 10 · Phase 3 W2

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (drop set last set) (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 10 · Phase 3 W2

Bodyweight squats + glute bridges · 2x152 x —
Leg press (drop set last set) (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 10 · Phase 3 W2

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (drop set last set) (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Ascend · 3 sessions

Peak pump phase — drop sets

▾

Mon

Chest + Back Volume

Week 11 · Phase 3 W3

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (drop set last set) (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 11 · Phase 3 W3

Bodyweight squats + glute bridges · 2x152 x —
Leg press (drop set last set) (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 11 · Phase 3 W3

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (drop set last set) (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Ascend · 3 sessions

Peak pump phase — drop sets (deload)

▾

Mon

Chest + Back Volume

Week 12 · Phase 3 W4 · Deload

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (drop set last set) (upper chest)2 x 12 @ RPE 6· rest 75s
Flat barbell bench press (mid chest)2 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)2 x 12· rest 75s
Seated cable row (mid back)2 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 12 · Phase 3 W4 · Deload

Bodyweight squats + glute bridges · 2x152 x —
Leg press (drop set last set) (quads)2 x 12 @ RPE 6· rest 90s
Walking lunges (DB)2 x 20 steps· rest 75s
Romanian deadlift (hamstrings)2 x 10· rest 90s
Barbell hip thrust (glutes)2 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise2 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 12 · Phase 3 W4 · Deload

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)2 x 10 @ RPE 6· rest 75s
DB lateral raise (side delt)2 x 12· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (drop set last set) (biceps)2 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Transcend · 3 sessions

Volume deload, lock in gains

▾

Mon

Chest + Back Volume

Week 13 · Phase 4 W1

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)3 x 12 @ RPE 7.5· rest 75s
Flat barbell bench press (mid chest)3 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)3 x 12· rest 75s
Seated cable row (mid back)3 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 13 · Phase 4 W1

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)3 x 12 @ RPE 7.5· rest 90s
Walking lunges (DB)3 x 20 steps· rest 75s
Romanian deadlift (hamstrings)3 x 10· rest 90s
Barbell hip thrust (glutes)3 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise3 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 13 · Phase 4 W1

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)3 x 10 @ RPE 7.5· rest 75s
DB lateral raise (side delt)3 x 12· rest 45s
Cable rear-delt fly3 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (biceps)3 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)3 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Transcend · 3 sessions

Volume deload, lock in gains

▾

Mon

Chest + Back Volume

Week 14 · Phase 4 W2

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 14 · Phase 4 W2

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 14 · Phase 4 W2

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Transcend · 3 sessions

Volume deload, lock in gains

▾

Mon

Chest + Back Volume

Week 15 · Phase 4 W3

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)4 x 12 @ RPE 8· rest 75s
Flat barbell bench press (mid chest)4 x 10· rest 90s
Weighted dip (lower chest)3 x 10· rest 75s
Lat pulldown (lats)4 x 12· rest 75s
Seated cable row (mid back)4 x 12· rest 75s
Single-arm DB row (lats — unilateral)3 x 12/side· rest 60s
Back extension (lower back)3 x 12· rest 60s
Cable face pull (rear delt + traps)3 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 15 · Phase 4 W3

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)4 x 12 @ RPE 8· rest 90s
Walking lunges (DB)4 x 20 steps· rest 75s
Romanian deadlift (hamstrings)4 x 10· rest 90s
Barbell hip thrust (glutes)4 x 10· rest 90s
Lying leg curl (hamstring isolation)3 x 12· rest 60s
Leg extension (quad isolation)3 x 15· rest 45s
Hip abduction machine (glute med)3 x 15· rest 45s
Standing calf raise4 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 15 · Phase 4 W3

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)4 x 10 @ RPE 8· rest 75s
DB lateral raise (side delt)4 x 12· rest 45s
Cable rear-delt fly4 x 15· rest 45s
Barbell shrug (traps)3 x 12· rest 45s
EZ-bar curl (biceps)4 x 12· rest 60s
Hammer curl (brachialis + forearm)3 x 12· rest 60s
Cable triceps pushdown (lateral head)4 x 15· rest 45s
Overhead DB triceps extension (long head)3 x 12· rest 60s

Transcend · 3 sessions

Volume deload, lock in gains (deload)

▾

Mon

Chest + Back Volume

Week 16 · Phase 4 W4 · Deload

Band pull-aparts + push-up warm-up · 2x152 x —
Incline DB press (upper chest)2 x 12 @ RPE 6· rest 75s
Flat barbell bench press (mid chest)2 x 10· rest 90s
Weighted dip (lower chest)2 x 10· rest 75s
Lat pulldown (lats)2 x 12· rest 75s
Seated cable row (mid back)2 x 12· rest 75s
Single-arm DB row (lats — unilateral)2 x 12/side· rest 60s
Back extension (lower back)2 x 12· rest 60s
Cable face pull (rear delt + traps)2 x 15· rest 45s

Tue

Legs Volume — Hypertrophy

Week 16 · Phase 4 W4 · Deload

Bodyweight squats + glute bridges · 2x152 x —
Leg press (quads)2 x 12 @ RPE 6· rest 90s
Walking lunges (DB)2 x 20 steps· rest 75s
Romanian deadlift (hamstrings)2 x 10· rest 90s
Barbell hip thrust (glutes)2 x 10· rest 90s
Lying leg curl (hamstring isolation)2 x 12· rest 60s
Leg extension (quad isolation)2 x 15· rest 45s
Hip abduction machine (glute med)2 x 15· rest 45s
Standing calf raise2 x 15· rest 45s

Wed

Shoulders + Arms Pump

Week 16 · Phase 4 W4 · Deload

Light band warm-up · 3 min2 x —
Seated DB shoulder press (front delt)2 x 10 @ RPE 6· rest 75s
DB lateral raise (side delt)2 x 12· rest 45s
Cable rear-delt fly2 x 15· rest 45s
Barbell shrug (traps)2 x 12· rest 45s
EZ-bar curl (biceps)2 x 12· rest 60s
Hammer curl (brachialis + forearm)2 x 12· rest 60s
Cable triceps pushdown (lateral head)2 x 15· rest 45s
Overhead DB triceps extension (long head)2 x 12· rest 60s

Words from Mochi

"Strong body. Happy body. Same thing."
"Train hard. Eat plenty. Sleep deep."
"No limit. No stopping."