Roost — 6-Day Training Split & Coaching

A 20-year-old athlete's 6-day training split. Built for size, strength, and conditioning.

Join the Program See the Transformation

The Journey

The Transformation

A two-year transformation — from 130 lbs to 175 lbs. Consistency, progressive overload, and relentless discipline.

Starting point — lean 130 lb frame before beginning the 6-day training split

Early progress — mirror selfie showing back and shoulder development

Mid transformation — front pose with visible abs and arm growth in the gym

Back double biceps pose showing muscle definition outdoors

Frontal physique shot showing chest and shoulder mass gained through training

Peak transformation — 175 lb side physique pose in gym locker room

2 Years · 130 lbs → 175 lbs · Natural

The Split

The Roost Blueprint

A complete 6-day training split — Push, Pull, Legs, Upper, Lower, and Posterior Chain — with 1 active recovery and 1 full rest day. Every session lists exact lifts, sets, and rep ranges built for size, strength, and conditioning through progressive overload.

Day 01Push — Chest / Shoulders / Triceps

Smith Machine Press4 × 6–8
Flat Dumbbell Press3 × 8–10
Seated Shoulder Press4 × 8–10
Lateral Raise4 × 12–15
Cable Tricep Pushdown3 × 10–12
Overhead Rope Extension3 × 12–15

Day 02Pull — Back / Biceps / Rear Delts

Deadlift4 × 5
Weighted Pull-Up4 × 6–8
Chest-Supported Row4 × 8–10
Lat Pulldown3 × 10–12
Face Pull3 × 15
Incline Dumbbell Curl4 × 10–12

Day 03Legs — Quads / Hamstrings / Calves

Back Squat5 × 5
Romanian Deadlift4 × 8
Bulgarian Split Squat3 × 10 / leg
Leg Extension3 × 12–15
Lying Leg Curl3 × 12–15
Standing Calf Raise5 × 12

Day 04Active Recovery — Mobility / Zone 2

Incline Walk1 × 40 min
Full-Body Mobility Flow1 × 20 min

Locked

Unlock the Full Plan

Purchase The Roost Blueprint to access every training day, exercise, set, and rep range.

Unlock for $49

Train With Roost

1-on-1 Coaching

Custom training and nutrition with weekly check-ins.

$299/mo

The Roost Blueprint

The complete 6-day training split — full exercise breakdown, sets, and reps.

$49

Form Audit

Video analysis of your primary compound movements.

$80

Roost — 6-Day Training Split & Coaching

The Transformation

The Roost Blueprint

Unlock the Full Plan

Train With Roost

1-on-1 Coaching

The Roost Blueprint

Form Audit

The Feed