6-Week 4-Day Split v5

Glute-prioritised upper/lower. Two rows + one pulldown, hip thrust as the primary glute lift, side delts 3x/wk, hamstring curls 2x/wk. LOAD: double progression. Start a lift at a load you hit the BOTTOM of the rep range with at the listed RPE. Keep that load and add reps session to session - RPE WILL RISE ABOVE THE LISTED VALUE AS YOU DO, WHICH IS EXPECTED. When every working set reaches the TOP of the range, add the smallest available increment and drop back to the bottom. The listed RPE describes your first session at a new load, not a cap on every set. SETS: 3rd set is added to the main lifts in Wk2 and to isolation in Wk3. DELOAD (Wk6): same loads and rep ranges as Wk5, but 2 sets on main lifts, 1 on everything else, and stop every set at RPE 6. Volume comes down, load does not. AFTER WK6: restart at Wk1 sets and RPE but CARRY WK5 LOADS FORWARD. Do not reset the weights. STALLS: if a lift sits at the bottom of the range for 2 sessions, cut 10% and rebuild. PER-SIDE: Bulgarian split squat, 1-arm rear delt flye and Pallof press are per leg/side. SCHEDULE: Mon/Tue/Thu/Sat.