Weeks 1–4 — Foundation
RPE 7–8, controlled tempo, clean execution and approximately two reps in reserve.
7PRIME TRAINING GUIDE · 12 WEEKS
12-Week Classic Physique X-Frame Specialization
A five-day specialization built around shoulder width, upper-chest development, back thickness, hamstrings, calves, structured progression and post-workout posing practice.
5 Training Days12 Weeks3 PhasesPosing Practice
PROGRAM FOCUS
Build a stronger classic silhouette, not simply more size.
The program prioritizes five visual targets: lateral-delt width, upper-chest fullness, back thickness, hamstring detail and balanced calves. Abdominal control and vacuum practice are included as part of physique presentation.
12-WEEK STRUCTURE
Foundation → Intensification → Peak → Deload
Weeks 5–8 — Intensification
Add one set to selected primary lifts, increase load by about 5% when appropriate, and introduce stretch-pause reps.
Weeks 9–11 — Peak
Selected rest-pause work, drop sets for laterals and calves, and a greater emphasis on training intensity.
Deload
Reduce training volume by roughly half and lower loading to emphasize recovery.
DETAILED WORKOUTS
The five-day split.
Day 1 — Shoulder Width + Upper Chest
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lean-Away Cable Lateral | 4 | 12–15 | 2-1-1 tempo, 60–75s rest |
| DB Lateral Slight Lean | 3 | 12–15 | 60s rest |
| Seated DB Press | 3 | 8–10 | 3s eccentric |
| Incline DB Press 30° | 4 | 8–12 | Controlled stretch |
| Low-to-High Cable Fly | 3 | 12–15 | 1s pause |
Day 2 — Back Thickness + Rear Delts
| Exercise | Sets | Reps |
|---|---|---|
| Chest-Supported T-Bar Row | 4 | 6–10 |
| Single-Arm Meadows Row | 3 each | 8–10 |
| Chest-to-Bar Pulldown Pause | 3 | 10–12 |
| Chest-Supported Row | 3 | 10–12 |
| Reverse Fly | 4 | 15–20 |
Day 3 — Hamstrings + Calves
| Exercise | Sets | Reps |
|---|---|---|
| Standing Calf + 10s stretch on last rep | 3 | 8–12 |
| Lying Leg Curl | 4 | 10–12 |
| RDL — 3s eccentric | 4 | 6–8 |
| Seated Curl + low partials | 3 | 12–15 |
| Seated Calf | 3 | 15–25 |
Day 4 — X-Frame Upper
| Exercise | Sets | Reps |
|---|---|---|
| Cable Y-Raise | 3 | 12–15 |
| Incline Cable Press 30° | 4 | 10–12 |
| Neutral-Grip Pulldown | 4 | 8–12 |
| Seated Lateral — drop on final set | 3 | 15–20 |
Day 5 — Weak Point Pump + Posing
| Exercise | Sets | Reps |
|---|---|---|
| Machine Incline Press | 3 | 12–15 |
| Cable Lateral + Machine Lateral Superset | 3 | 15–20 each |
| Lying Curl + Light Hip Extension Superset | 3 | 12–15 each |
| Calf Tri-Set | 2 rounds | As prescribed |
PROGRESSION & POSING
Progress is more than adding load.
Use double progression. Once the top of the prescribed rep range is achieved across all working sets with clean execution, add approximately 2.5–5% load at the next appropriate session. Calf loading progresses more conservatively.
10 Minutes of Post-Workout Posing
- Vacuum — 3 × 20 seconds
- Front Lat Spread — 20-second hold
- Side Chest — 20 seconds each side
- Rear Double Biceps — 20 seconds while flexing hamstrings and calves
7PRIME COACHING NOTE
A specialization template, not a universal prescription.
Exercise selection, training volume, loading, injury history, age, mobility, training experience and recovery capacity should be considered before implementation. For individualized programming, assessment and ongoing adjustments, use 7PRIME Coaching.