James Homer Personal Workout

James Homer Personal Training System

Days / Week

Upper · Lower · Push · Pull · Legs

Score 9.5 🔥

Days / Week

Upper A · Lower A · Upper B · Lower B

Score 8.4

Days / Week

Full Body A · Full Body B · Full Body C

Score 8.1

5-Day Time-Saving Program

~40-50 mins/session ~14 sets/muscle/week Agonist-Antagonist Supersets

Weekly Schedule

MON

Upper Body

TUE

Lower Body 1

WED

Rest

THU

Push

FRI

Pull

SAT

Lower Body 2

SUN

Rest

Upper Body

Chest · Back · Shoulders · ~40-50 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Barbell Bench Press

ChestTriceps

Grip outside shoulder-width. Elbows 45–60°. Lower to sternum. Don't bounce.

Tutorial

sets

8–10 reps

Flat DB PressEasier on joints, same chest activation▶ Tutorial

Flat Machine Chest PressNo spotter needed, safe solo▶ Tutorial

Smith Machine Bench PressGood if no barbell available▶ Tutorial

DB Chest Supported Row

Mid/Upper BackRear Delts

Bench 2 notches from bottom (~30°). Elbows back at 45–60°. Squeeze shoulder blades at top.

Tutorial

sets

10–12 reps

Superset BRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Standing Barbell OHP

ShouldersTriceps

Strict press — no leg drive. Core and glutes tight. Press straight up.

Tutorial

sets

6–8 reps

Lat Pulldown

LatsBiceps

Grip outside shoulder-width. Lean back slightly. Pull bar down to chin.

Tutorial

sets

8–10 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Standing High-Low Cable Flyes

Lower Chest

Cables at highest position. Staggered stance. Squeeze arms down and together.

Tutorial

sets

10–15 reps

Cable Lateral Raises

Side Delts

Cable at lowest. Raise arm 15–30° in front of body. Think "push out" not "lift up".

Tutorial

sets

15–20 reps

Lower Body 1

Quad-focused · ~40-50 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Barbell Back Squat

QuadsGlutes

Feet outside shoulder-width, toes 15° out. Squat to at least parallel. Elevate heels if needed.

Tutorial

sets

8–10 reps

Standing Weighted Calf Raises

Calves (Gastrocnemius)

Feet hip-width. Press up on big toes. Elevate toes on plate for greater ROM.

Tutorial

sets

10–15 reps

Superset BRest: 60 sec after pair

▶ B1 → immediately B2 → rest 60 sec → repeat 3×

DB Romanian Deadlift

HamstringsGlutes

Push hips back. Slight knee bend. Lower to shin level. 2–3 sec slow descent.

Tutorial

sets

8–10 reps

Seated Leg Extensions

Quads (isolation)

Knees aligned with machine pivot. Toes up. Pause briefly at top.

Tutorial

sets

10–15 reps

Straight Set CRest: 2 min between sets

Walking Lunges (Quad-focused)

QuadsGlutes

Torso upright. Drive front knee toward toes. 80–90% weight on front leg. Alternate each step.

Tutorial

sets

8–10 per leg

Push

Chest · Shoulders · Triceps · ~40-50 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Low Incline DB Press

Upper ChestTriceps

Bench 1–2 notches (15–30°). Elbows 45–60°. Lock out at top.

Tutorial

sets

8–10 reps

Lying Incline Lateral Raises

Side Delts

Bench at 45°, chest down. Arms in Y position 15–30° in front. Light weight only.

Tutorial

sets

15–20 reps

Superset BRest: 60 sec after pair

▶ B1 → immediately B2 → rest 60 sec → repeat 3×

Flat DB Press

ChestTriceps

Keep chest up. Elbows 45–60°. Arms fully locked out at top.

Tutorial

sets

8–10 reps

Seated Mid-Chest Cable Flyes

Mid Chest

Cables at chest height. Bench at 75°. Pause 1 second at end position.

Tutorial

sets

10–15 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Incline DB Overhead Extensions

Triceps (long head)

Bench at 45°. Arms parallel to torso. Elbows locked. Bend forearms back behind head.

Tutorial

sets

10–15 reps

Cable Pushdowns

Triceps

Two ropes. Torso forward 30°. Elbows locked to sides. Push down and out at bottom.

Tutorial

sets

10–15 reps

Pull

Back · Biceps · Rear Delts · ~40-50 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Weighted Pull-Ups

LatsBiceps

Overhand grip outside shoulder-width. Pull chin over bar. Use lat pulldown if less than 6 reps.

Tutorial

sets

6–12 reps

Lat Focused Cable Row

LatsBack

Lean torso forward slightly. Pull elbows down to back pockets. Keep elbows tight to sides.

Tutorial

sets

10–12 reps

Superset BRest: 60 sec after pair

▶ B1 → immediately B2 → rest 60 sec → repeat 3×

Rear Delt Cable Row

Rear DeltsUpper Back

Wide handle grip. Elbows flared at 45°. Pull as far back as possible.

Tutorial

sets

12–15 reps

Standing Face Pulls

Rear DeltsRotator Cuff

Cable at top. Double rope. Light weight. Pull to forehead. Y-raise at end.

Tutorial

sets

10 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 2×

Incline DB Curls

Biceps

Bench at 60°. Arms hang straight. Rotate palms up at top. Elbows locked in place.

Tutorial

sets

8–10 reps

Hammer Curls

BicepsBrachialis

Neutral grip throughout. Curl up and slightly across chest. Alternate arms each rep.

Tutorial

sets

8–10 reps

Lower Body 2

Glute-focused · ~40-50 mins

Straight Set ARest: 2–3 min between sets

Barbell Deadlift

Posterior ChainGlutesHamstrings

Hip-width stance. Grip outside knees. Straight back throughout. Bar over midfoot. Watch the tutorial — this is technical.

Tutorial

sets

6–8 reps

Superset BRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Bulgarian Split Squat (Glute)

GlutesQuads

Wider stance. Lean torso forward slightly. Drive hips forward at top. 80–90% load on front leg.

Tutorial

sets

8–10/leg

Seated Weighted Calf Raises

Calves (Soleus)

Toes on plate (3–6 inch). Dumbbells on thighs. Knees at 90°. Full range of motion.

Tutorial

sets

10–15 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Barbell Hip Thrust

Glutes

Knees at 90° at top. Squeeze glutes hard. Don't go all the way down each rep. Use pad on bar.

Tutorial

sets

10–15 reps

Lying Leg Curls

Hamstrings

Foot pad above heel. Toes pointed down. Stop just before full extension at bottom.

Tutorial

sets

10–15 reps

Rest Rules

Heavy compound pairs (Bench+Row, OHP+Pulldown, Squat+Calf, BSS+Calf)	90 sec after pair
Medium/isolation pairs (Press+Fly, Hip Thrust+Leg Curl, Curls, Triceps)	60 sec after pair
Deadlift — straight sets only	2–3 min between sets
Walking Lunges — straight sets only	2 min between sets
Between superset groups (A→B→C)	Move straight to next group

Progressive Overload — The #1 Rule

1. Every session: add weight (+2.5 kg) OR add 1 rep vs last session.

2. Hit TOP of rep range for all 3 sets → add weight next session.

3. Can't hit BOTTOM of rep range → reduce weight slightly.

4. Log your weights and reps every session — no guessing.

5. Progressive overload is the #1 driver of muscle growth above all other variables.

Science Basis

Coleman & Schoenfeld et al. (2024): Supersets = same hypertrophy, strength, and body composition in 36% less time. Schoenfeld (2017): 10+ weekly sets/muscle optimal for hypertrophy. Grgic & Schoenfeld (2019): Training each muscle 2×/week superior to 1×/week. Ethier & Trexler (2024): 5-day ULPPL scores highest among all splits for hypertrophy. All tutorials by Jeremy Ethier / @JeremyEthier.

4-Day Upper/Lower Split

~40-45 mins/session ~10-12 sets/muscle/week Hypertrophy Score: 8.4

Weekly Schedule

MON

Upper A

TUE

Lower A

WED

Rest

THU

Upper B

FRI

Lower B

SAT

Rest

SUN

Rest

Upper Body A

Chest (flat) · Back · Shoulders · Arms · ~40-45 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Barbell Bench Press

ChestTriceps

Grip outside shoulder-width. Elbows 45–60°. Lower to sternum. Don't bounce.

Tutorial

sets

8–10 reps

DB Chest Supported Row

Mid/Upper Back

Bench ~30°. Elbows back at 45–60°. Squeeze shoulder blades at top.

Tutorial

sets

10–12 reps

Superset BRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Standing Barbell OHP

ShouldersTriceps

Strict press — no leg drive. Core and glutes tight. Press straight up.

Tutorial

sets

6–8 reps

Weighted Pull-Ups

LatsBiceps

Overhand grip outside shoulder-width. Pull chin over bar. Use lat pulldown if less than 6 reps.

Tutorial

sets

6–12 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 2×

Cable Lateral Raises

Side Delts

Cable at lowest. Raise arm 15–30° in front. "Push out" not "lift up".

Tutorial

sets

15–20 reps

Incline DB Curls

Biceps

Bench at 60°. Arms hang straight. Rotate palms up at top. Elbows locked.

Tutorial

sets

8–10 reps

Lower Body A

Quad-focused · ~40-45 mins

Straight Set ARest: 2–3 min between sets

Barbell Back Squat

QuadsGlutes

Feet outside shoulder-width, toes 15° out. Squat to at least parallel. Technical — watch tutorial.

Tutorial

sets

6–8 reps

Superset BRest: 60 sec after pair

▶ B1 → immediately B2 → rest 60 sec → repeat 3×

DB Romanian Deadlift

HamstringsGlutes

Push hips back. Slight knee bend. Lower to shin level. 2–3 sec descent.

Tutorial

sets

8–10 reps

Walking Lunges (Quad)

QuadsGlutes

Torso upright. Drive front knee toward toes. 80–90% weight in front leg.

Tutorial

sets

8–10/leg

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Seated Leg Curls

Hamstrings

Control the weight. Avoid arching lower back. Full range of motion.

Tutorial

sets

10–15 reps

Seated Leg Extensions

Quads

Knees aligned with pivot. Toes up. Pause at top briefly.

Tutorial

sets

10–15 reps

Superset DRest: 60 sec after pair

▶ D1 → immediately D2 → rest 60 sec → repeat 2×

Standing Weighted Calf Raises

Calves

Feet hip-width. Press up on big toes. Full range of motion.

Tutorial

sets

12–15 reps

Standing Face Pulls

Rear DeltsRotator Cuff

Cable at top. Double rope. Light weight. Pull to forehead. Y-raise at end.

Tutorial

sets

12–15 reps

Upper Body B

Chest (incline) · Back · Shoulders · Arms · ~40-45 mins

Superset ARest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Low Incline DB Press

Upper ChestTriceps

Bench 1–2 notches (15–30°). Elbows 45–60°. Fully lock out at top.

Tutorial

sets

8–10 reps

Lat Focused Cable Row

LatsBack

Lean forward slightly. Pull elbows down to back pockets. Elbows tight to sides.

Tutorial

sets

10–12 reps

Superset BRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Seated Mid-Chest Cable Flyes

Mid Chest

Cables at chest height. Bench 75°. Pause 1 sec at end position.

Tutorial

sets

10–15 reps

Rear Delt Cable Row

Rear DeltsUpper Back

Wide handle grip. Elbows out at 45°. Pull as far back as possible.

Tutorial

sets

12–15 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Lying Incline Lateral Raises

Side Delts

Bench at 45°, chest down. Arms in Y position 15–30° in front of body. Light weight.

Tutorial

sets

15–20 reps

Hammer Curls + Cable Pushdowns

BicepsTriceps

Do hammer curls first (8–10 reps), then immediately cable pushdowns (10–15 reps) as a dropset pair.

Curl Tutorial

sets

see note

Lower Body B

Glute-focused · ~40-45 mins

Straight Set ARest: 2–3 min between sets

Barbell Deadlift

Posterior ChainGlutes

Hip-width stance. Grip outside knees. Straight back. Bar over midfoot. Watch tutorial — technical.

Tutorial

sets

6–8 reps

Superset BRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Bulgarian Split Squat (Glute)

GlutesQuads

Wider stance. Lean torso forward. Drive hips forward at top.

Tutorial

sets

8–10/leg

Seated Weighted Calf Raises

Calves (Soleus)

Toes on plate (3–6 inch). Dumbbells on thighs. Knees 90°. Full range.

Tutorial

sets

10–15 reps

Superset CRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 3×

Barbell Hip Thrust

Glutes

Knees 90° at top. Squeeze glutes hard. Don't go all the way down each rep. Use pad on bar.

Tutorial

sets

10–15 reps

Lying Leg Curls

Hamstrings

Foot pad above heel. Toes pointed down. Stop just before full extension.

Tutorial

sets

10–15 reps

Rest Rules

Heavy compound pairs (Bench+Row, OHP+Pullup, Deadlift+BSS)	90 sec after pair
Medium/isolation pairs (Press+Fly, Leg Curl+Leg Ext, Curls+Lateral)	60 sec after pair
Barbell Squat and Deadlift — straight sets	2–3 min between sets

Progressive Overload — The #1 Rule

1. Every session: add weight (+2.5 kg) OR add 1 rep vs last session.

2. Hit TOP of rep range for all 3 sets → add weight next session.

3. Can't hit BOTTOM of rep range → reduce weight slightly.

4. Log your weights and reps every session — no guessing.

Science Basis

Ethier & Trexler (2024): 4-Day Upper/Lower hypertrophy score = 8.4, top among 4-day splits. Each muscle trained 2× per week — optimal frequency. Volume graph from Pelland et al. meta-analysis shows higher volume = more growth. Coleman & Schoenfeld (2024): Supersets = same gains in 36% less time.

3-Day Full Body Program

~35-40 mins/session Each muscle 3×/week Hypertrophy Score: 8.1

Weekly Schedule

MON

Full Body A

TUE

Rest

WED

Full Body B

THU

Rest

FRI

Full Body C

SAT

Rest

SUN

Rest

Full Body A

Squat + Push + Pull pattern · ~35-40 mins

Straight Set A — Main CompoundRest: 2–3 min between sets

Barbell Back Squat

QuadsGlutesHamstrings

Main compound movement. Feet outside shoulder-width, toes 15° out. Squat to parallel minimum.

Tutorial

sets

6–8 reps

Superset B — Push + PullRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Barbell Bench Press

ChestTriceps

Grip outside shoulder-width. Elbows 45–60°. Lower to sternum.

Tutorial

sets

8–10 reps

Weighted Pull-Ups

LatsBiceps

Overhand grip outside shoulder-width. Pull chin over bar. Use lat pulldown if less than 6 reps.

Tutorial

sets

6–12 reps

Superset C — AccessoryRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 2–3×

DB Romanian Deadlift

HamstringsGlutes

Push hips back. Slight knee bend. Lower to shin level. 2–3 sec descent.

Tutorial

sets

10–12 reps

Cable Lateral Raises

Side Delts

Cable at lowest. Raise arm 15–30° in front. "Push out" not "lift up".

Tutorial

sets

15–20 reps

Full Body B

Hinge + Push (incline) + Pull pattern · ~35-40 mins

Straight Set A — Main CompoundRest: 2–3 min between sets

Barbell Deadlift

Posterior ChainGlutesHamstrings

Hip-width stance. Grip outside knees. Straight back. Bar over midfoot. Technical — watch tutorial.

Tutorial

sets

5–6 reps

Superset B — Push + PullRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Standing Barbell OHP

ShouldersTriceps

Strict press — no leg drive. Core and glutes tight throughout.

Tutorial

sets

6–8 reps

DB Chest Supported Row

Mid/Upper BackRear Delts

Bench ~30°. Elbows back at 45–60°. Squeeze shoulder blades at top.

Tutorial

sets

10–12 reps

Superset C — AccessoryRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 2–3×

Bulgarian Split Squat

GlutesQuads

Wider stance for glute focus. Lean torso forward slightly. Drive hips forward at top.

Tutorial

sets

8–10/leg

Standing Face Pulls

Rear DeltsRotator Cuff

Cable at top. Double rope. Light weight. Pull to forehead. Y-raise at end.

Tutorial

sets

12–15 reps

Full Body C

Hip Hinge + Press + Pull + Arms · ~35-40 mins

Superset A — Main Compound PairRest: 90 sec after pair

▶ A1 → immediately A2 → rest 90 sec → repeat 3×

Low Incline DB Press

Upper ChestTriceps

Bench 1–2 notches (15–30°). Elbows 45–60°. Fully lock out at top.

Tutorial

sets

8–10 reps

Lat Focused Cable Row

LatsBack

Lean forward slightly. Pull elbows down to back pockets. Elbows tight to sides.

Tutorial

sets

10–12 reps

Superset B — Lower + UpperRest: 90 sec after pair

▶ B1 → immediately B2 → rest 90 sec → repeat 3×

Barbell Hip Thrust

Glutes

Knees 90° at top. Squeeze glutes hard. Don't go all the way down each rep.

Tutorial

sets

10–15 reps

Seated Mid-Chest Cable Flyes

Mid Chest

Cables at chest height. Bench 75°. Pause 1 sec at end position.

Tutorial

sets

10–15 reps

Superset C — Arms + ShouldersRest: 60 sec after pair

▶ C1 → immediately C2 → rest 60 sec → repeat 2×

Incline DB Curls

Biceps

Bench at 60°. Arms hang straight. Rotate palms up at top. Elbows locked.

Tutorial

sets

8–10 reps

Cable Pushdowns

Triceps

Two ropes. Torso forward 30°. Elbows locked to sides. Push down and out.

Tutorial

sets

10–15 reps

Rest Rules

Main compound (Squat, Deadlift) — straight sets	2–3 min between sets
Heavy compound superset pairs (Bench+Pullup, OHP+Row)	90 sec after pair
Accessory superset pairs (BSS+Face Pull, Fly+Hip Thrust, Curls+Pushdowns)	60 sec after pair

Progressive Overload — The #1 Rule

1. Every session: add weight (+2.5 kg) OR add 1 rep vs last session.

2. Hit TOP of rep range for all sets → add weight next session.

3. Can't hit BOTTOM of rep range → reduce weight slightly.

4. Log your weights and reps every session — no guessing.

5. Focus on getting stronger on the main lifts — growth follows.

Science Basis

Ethier & Trexler (2024): 3-Day Full Body hypertrophy score = 8.1. Training each muscle 3× per week gives a small but real frequency advantage. Pelland et al. meta-analysis: training muscles 3×/week can boost strength gains by ~50% vs 1×/week, same volume. Best option for busy schedules — 3 sessions, all muscles hit every session.