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This ain’t even a debate…. Day 1: Upper A Day 2: Lower A Day 3: OFF or Zone 2 Cardio Day 4: Upper B Day 5: Lower B Day 6: OFF or Zone 2 Cardio Day 7: OFF or Zone 2 Cardio Cycle begins on Monday or Saturday depending...

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Dean Turner

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69,715 views • 1 month ago •via X (Twitter)

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I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule
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I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule

Dean Turner

385,198 views • 4 months ago

The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results
0:43

The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results

Dean Turner

92,849 views • 2 months ago

The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results
0:25

The IDEAL Workout Schedule for MOST people: Monday: Upper A Tuesday: Lower A Wednesday: OFF or Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: OFF or Zone 2 Cardio Sunday: OFF or Zone 2 Cardio Insanely logistically friendly/adaptable and it drives GREAT results

Dean Turner

437,148 views • 4 months ago

Your BEST BODY EVER is 6-12 months of you running this EXACT schedule: Day 1 - Upper Day 2 - Lower Day 3 - OFF/Cardio Day 4 - Upper Day 5 - Lower Day 6 - OFF/Cardio Day 7 - OFF/Cardio I DO NOT MAKE THE RULES…I just alert people to them!
0:31

Your BEST BODY EVER is 6-12 months of you running this EXACT schedule: Day 1 - Upper Day 2 - Lower Day 3 - OFF/Cardio Day 4 - Upper Day 5 - Lower Day 6 - OFF/Cardio Day 7 - OFF/Cardio I DO NOT MAKE THE RULES…I just alert people to them!

Dean Turner

48,560 views • 17 days ago

The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE
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The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE

Dean Turner

59,110 views • 3 months ago

Monday = Upper Tuesday = Lower Wednesday = Z2 Cardio/OFF Thursday = Pull Friday = Push Saturday = Lower Sunday = Z2 Cardio/OFF Ladies and gentlemen, I present to you: The GOATED 5 Day Workout Schedule
0:33

Monday = Upper Tuesday = Lower Wednesday = Z2 Cardio/OFF Thursday = Pull Friday = Push Saturday = Lower Sunday = Z2 Cardio/OFF Ladies and gentlemen, I present to you: The GOATED 5 Day Workout Schedule

Dean Turner

29,122 views • 29 days ago

Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days Almost impossible to beat for most people Promotes amazing progress as well
0:31

Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days Almost impossible to beat for most people Promotes amazing progress as well

Dean Turner

230,568 views • 6 months ago

No better way to kick off the week… Monday = Upper A Tuesday = Lower A Wednesday = Z2 Cardio/OFF Thursday = Upper B Friday = Lower B Saturday = Z2 Cardio/OFF Sunday = Z2 Cardio/OFF FULL Workout Plan attached:
0:40

No better way to kick off the week… Monday = Upper A Tuesday = Lower A Wednesday = Z2 Cardio/OFF Thursday = Upper B Friday = Lower B Saturday = Z2 Cardio/OFF Sunday = Z2 Cardio/OFF FULL Workout Plan attached:

Dean Turner

34,405 views • 29 days ago

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
0:51

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

34,749 views • 4 months ago

Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days This is both highly practical and highly EFFECTIVE I’ve been doing it for 5+ years and I’ll probably never move off of it
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Monday: Upper Tuesday: Lower Wednesday: OFF Thursday: Upper Friday: Lower Saturday: OFF Sunday: OFF Zone 2 Cardio happens on the off days This is both highly practical and highly EFFECTIVE I’ve been doing it for 5+ years and I’ll probably never move off of it

Dean Turner

350,608 views • 7 months ago

An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches
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An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches

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37,797 views • 5 months ago

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"Die With A Smile" on Global Spotify DAY 1 — 4,585,607 (#10) DAY 2 — 4,335,439 (#10) DAY 3 — 4,430,279 (#7) DAY 4 — 5,490,680 (#3) DAY 5 — 6,789,220 (#3) DAY 6 — 7,132,814 (#3) DAY 7 — 8,800,962 (#2) DAY 8 — 9,404,915 (#1) DAY 148 — 10,875,097 (#1)

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Zone Set Day (5) How to run Spain v a 2/3 Zone

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