One week down.

A lean 275 still feels far away, but I’m up nearly 9 pounds from my starting weight of 237.6. Most of that jump likely came from reintroducing my typical meals after the fruit fast. Now the real work begins.

Read the Week 0 blog post to see my full plan for these weekly updates!

You can also follow along with my bulk via YouTube Vlog updates! I’m sharing a new video every Friday.

The biggest shift this week? My training split.

This is a completely restructured system designed to bring up the weak points that have held me back in past preps.

Week 1 Check In

Weigh In: 246.0 lbs

See my weekly tracker here to keep up with my changes over time in one place!

My New Training Split: 9 Days to Grow

For the first time, I’m running a 9-day training cycle:
2 days on / 1 day off / 2 days on / 1 day off / 2 days on / 1 day off – then repeat.
That means each training “week” looks different every time as far as the days of the week I’m training, but over the 9 days, I hit 6 training sessions- 5 of which are upper body focused. There’s only one leg day. Yes, just one!

Why? Because my legs aren’t the issue. I’ve always been able to get a lot done with minimal volume there. My upper body, especially arms, chest, and triceps, are what need attention.

Let’s break it down:

Day 1: Push

Focus: Mostly chest, some side delts, triceps

Finish: Calves

Day 2: Pull

Focus: A lot of back, some rear delts, biceps

Finish: Abs

Day 3: Recovery

Day 4: Shoulders & Arms

Focus: Front delts (only time they get directly worked in these 9 days), side delts, only some rear delts (mine are pretty well developed), biceps, triceps

Finish: Calves

Day 5: Leg Day

Low volume, high intent. Just 16 sets total across hams, quads, glutes, and adductors. I’m very in tune with my legs, and know they aren’t my weak point.

Day 6: Recovery

Day 7: Chest & Triceps

Focus: Just 5 sets for chest to warm up, then all in on triceps (a weak point I’m targeting harder than ever before)

Finish: Calves

Day 8: Back & Biceps

Focus: Two sets of cable pullovers to warm up, heavy chest-supported rows for back, then straight into biceps

Finish: Planks

Day 9: Recovery

This structure gives me the best shot at finally building the arms and upper body I’ve been chasing. I’ve reduced volume across the board to avoid junk reps and focus on true failure with intent. When I attack every set like it’s make or break, not just part of the checklist, it forces growth. It’s not about doing more. It’s about doing what matters, harder and smarter.

Total Sets Every 9 Days:

Biceps: 19

Triceps: 14

Chest: 13

Back: 13

Side delts: 9

Rear delts: 7

Front delts: 3

Hams: 5

Quads: 4

Glutes: 4

Adductors: 3

Calves: 12

Abs: 6

Click here to see my full training breakdown, including what exercises I’m doing on each day, along with number of sets and reps.

Current Macros:

I increased my training day carbs +20g from last week.

Training Days:
370g protein, 470g carbs, 75g fat

Off Days:

370g protein, 400g carbs, 75g fat

Current Gear Protocol:

Testosterone E: 500mg weekly

Primo E: 500mg weekly

GH: 3iu in AM

Now I Want to Hear From You!

What do you think of this 9-day training split?
Would you try it?
Do you want to see a full training log or clips from my workouts?

Drop your thoughts in the comments, and let me know what questions you want answered and what else you want to see in next week’s post.

We’re just getting started!

See my Week 2 Update Here!