Wael Gharzouzi
General Fitness, Personal Training6-Week Summer Sculpt — Get Stronger, Leaner, and More Defined in Time for Summer
Who it’s for: Intermediate lifters (17+) training 4x/week who want a structured, coach‑led progression focused on technique and visible results.
Program format: Push / Pull / Legs / Upper split, weeks mapped: Adapt → Build → Strength → Deload → Peak test. RPE‑based progression, ramp sets, and clear rest prescriptions.
What you’ll get: full workouts with warm‑ups, exercise cues, set/rep schemes, accessory work, short finishers, and coach one‑line technique reminders for every exercise.
Recovery & conditioning: built‑in mobility, 15‑minute brisk walk on off days for active recovery, and built-in deload week.
Progress tracking: micro‑loading rules, RPE guidance, and a Week‑6 peak test to measure gains and set new baselines.
Coach support: practical cueing and safety notes; ready to import or copy into TrainHeroic.
Start now to follow the week‑by‑week plan and hit Week 6 stronger, add to your library and begin Week 1 today.
1 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Bench Press
3 x 8
B
Seated DB Press
3 x 8
C
Incline DB Bench Press
3 x 10
D
DB Lateral Raise
3 x 12
E
Close Grip Bench Press
3 x 8
F
Split Stance Overhead Tricep Extension
3 x 12
G
Plank
3 x 0:45
A
Weighted Chin Ups
3 x 8
B
Chest-Supported DB Row
3 x 8
C
1-Arm DB Row
3 x 10
D
Cable Facepull
3 x 12
E
EZ Bar Curl
3 x 10
F
Alternating DB Hammer Curl
2 x 10
G
Assault Bike
1 x 8:00
A
Active Recovery
1 x 15:00
A
Back Squat
4 x 8
B
RDL
3 x 8
C
Bulgarian Split Squat
3 x 8
D
Leg Press
2 x 10
E
Ring Hamstring Curl
3 x 12
F
Rocking Standing Calf Raise
3 x 15
G
Hanging Leg Raise
3 x 10
A
Dips
3 x 8
B
Seated Cable Row
4 x 10
C
Weighted Push Up
3 x 8
D
Straight Arm Pulldown
3 x 12
E
Standing Arnold Press
3 x 8
Circuit
F
biceps curl +triceps rope pushdown 3 sets of 10 reps each Biceps Curls:Stand tall, elbows fixed at your sides, curl the bar with a controlled concentric and slow eccentric, squeeze at the top, and avoid swinging. Triceps Rope pushdown :Stand tall with elbows pinned to your sides, push the bar down until arms are locked while keeping wrists neutral, squeeze the triceps, and return with control—no shoulder movement.
G
A
Active Recovery
1 x 15:00
A
Active Recovery
1 x 15:00
