| Week | Day 1 | Day 2 | Day 3 | Skipped | | ---- | ------------------- | ------------------- | ------------------- | ------------------- | | 1 | Bench, Row, OHP | Bench, Row, Chin-Up | Bench, OHP, Chin-Up | Row, OHP, Chin-Up | | 2 | Bench, Row, Chin-Up | Bench, OHP, Chin-Up | Row, OHP, Chin-Up | Bench, Row, OHP | | 3 | Bench, OHP, Chin-Up | Row, OHP, Chin-Up | Bench, Row, OHP | Bench, Row, Chin-Up | | 4 | Row, OHP, Chin-Up | Bench, Row, OHP | Bench, Row, Chin-Up | Bench, OHP, Chin-Up | Lower-body permutations sequence: SL → SH → LH SL → LH → SH SH → SL → LH SH → LH → SL LH → SL → SH LH → SH → SL