Matchday

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The programme

Three upper, one lower, football twice. No target, no date.

The week
Progression
Incline Bench+2.5kg once all 4 sets hit 8. Currently 65kg.
Lateral Raise+1kg once 20 holds across all 3 sets. Currently 8kg.
Pull-upsAt 27 total fresh. Re-add 5kg once that holds 3 sessions.
DeadliftUpper B, slot 1. +2.5kg once all 3 sets hit 5. Currently 70kg.
RDLLower, slot 2. +2.5kg once all 3 sets hit 8. Currently 80kg.
SquatHold 70kg. +2.5kg once 10 holds all sets AND no joint pain.
Iso Lat Row (R)Governed by the row protocol, not rep targets.
Everything elseTop of range on all sets for 2 consecutive sessions → smallest increment.
Row protocol

Left and right are separate lifts. Left progresses normally. Right starts at the heaviest pain-free load.

3 green lights held for 2 consecutive weeks → +2.5kg. Any red → back to the last green load.

Green lightPain ≤3/10 during the set, baseline within 24h, not creeping week to week.
Where it standsRight at 50kg, zero greens since the reset after 4/10 on 09-17.
Weekly volume
GroupSetsFrom
Chest16Incline 4, Fly 3, Flat DB 3, Dips 3, Cable X 3
Back15Pull Up 6, Iso Row 3, Lat PD 3, Cable Row 3
Side delts6Lat Raise 3+3
Rear delts6Face Pull 3+3
Triceps6Extension 3, Dips 3
Biceps6Curl 3+3
Quads6Squat 3, Leg Press 3
Posterior9Deadlift 3, RDL 3, Leg Curl 3
Core6HLR 3+3
Calves3Calf Raise 3
Standing candidates
Chest-Supported RowUpper B/C pull. Less torso English; may load the right lat with less pain.
Nordic CurlLower, replacing Leg Curl. Hamstring protection for football, 2×4 eccentric.
Weighted DipsUpper B push, once bodyweight dips hit 12, 12, 12 for three sessions.
Ab WheelUpper C / Lower core, once hanging leg raises are easy.
Rules
Miss a dayTake the next one in the template. Don’t shuffle to catch up.
10+ days off10% off top sets for the first session back.
No shoulder pressPT recommendation: shoulder burnout after heavy incline.
No flat barbell benchDropped to prioritise incline. Flat DB covers mid-chest.
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