Training routine
Saichon's
Blueprint
If you want to be Asian and shredded, this is the blueprint.
6 dayslifting each week
1–2 RIRmost working sets
Saturdayfull rest day
MONPUSH
TUEPULL
WEDLEGS
THUPUSH
FRIPULL
SATREST
SUNLEGS
PPushChest · shoulders · triceps+
Barbell bench press3 × 4–7
Incline dumbbell press3 × 8–10
Machine chest fly2 × 10–15
Machine or dumbbell shoulder press2 × 6–10
Cable lateral raise3 × 12–20
Triceps pushdown3 × 8–12
Single-arm triceps pushdown2 × 12–15
PPullBack · rear delts · biceps+
Pull-ups3 × 6–10
Lat pulldown — choose one grip3 × 8–12
Seated V-grip cable row3 × 8–12
Iso-lateral machine row2 × 10–15
Rear-delt machine or cable fly3 × 12–20
Cable biceps curl3 × 8–12
Cable hammer curl2 × 10–15
Lower-back extension machine2 × 12–15
Optional: do muscle-ups first for 2–3 non-failure sets. Chin-ups can replace pull-ups. Rotate pulldown grips between sessions.
LLegsQuads · hamstrings · calves · core+
Leg press3 × 8–12
Romanian deadlift3 × 6–10
Seated leg curl3 × 10–15
Leg extension2 × 10–15
Calf press4 × 8–15
Hip adduction machine2 × 12–20
Hip abduction machine2 × 12–20
Cable crunch or hanging leg raise3 × 10–15
Romanian and conventional deadlifts may be alternated. Avoid combining heavy deadlifts and heavy back extensions twice weekly.
Small notes
- Rest: 2–3 minutes on compound lifts; 60–90 seconds on isolation work.
- Effort: keep most sets at 1–2 reps in reserve. Save failure mainly for the final isolation set.
- Progress: reach the top of the rep range on every set with clean form, then add a small amount of weight.
- Recovery: reduce one set or take an extra rest day if sleep, performance or joint soreness worsens.