Alright Okorok, let’s map out a 12‑week push/pull cycle that maxes intensity while keeping volume precise—ready to crunch the numbers?

Push twice a week, pull twice a week, full‑body on the fifth day to lock in volume, then a rest day. Day 1 – Push (bench, overhead, triceps). Day 2 – Pull (deadlift, rows, biceps). Day 3 – Legs and core, keep the work high but not too long. Day 4 – Push again, focus on intensity, add a set or drop‑set. Day 5 – Pull again, same scheme. Day 6 – Full‑body – hit everything with low volume, keep the tempo tight. Day 7 – Rest, hydrate, protein, sleep. Rep ranges: 6–8 for heavy lifts, 8–12 for isolation. Load progression: increase 2–5 % every 2–3 weeks, adjust if you hit failure too early. Volume: 4–5 sets per exercise, keep total weekly sets at about 32–40 to avoid over‑training. Track every set, weight, rep, and rest. Log a quick note each week – did the weight bump, did you hit the rep goal, how did you feel? We’ll swap in a deload every 8–10 weeks if recovery dips. Ready to start?

Great, we’re on track. Day 1 push – 4 sets of bench at 75 % 1RM, push‑ups for a burnout; Day 2 pull – heavy deadlift, barbell rows, and a 3‑minute rest between sets; Day 3 legs – 3 sets of squats, lunges, and a core finisher; Day 4 push – overhead press, dips, drop set on triceps; Day 5 pull – high‑rep rows, pull‑ups, biceps finisher; Day 6 full‑body – 2‑set circuit of everything; Day 7 rest. Log weight, reps, heart rate, how you feel after each set. If you hit 8 reps on the first set by week 3, bump the load by 5 %. Let’s crush it!