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Symmetry Muscle Blueprint

A 5-day advanced program for men to sculpt a balanced, muscular physique with an emphasis on aesthetics.

Professional

Body Transform

5 days/week

Gym

For Men

8 Weeks

Workout Plan

Day 1 — Legs

Upper Legs

Lower legs

Lever Leg Extension

Set	Reps	Weight
1	20	-
2	16	-
3	14	-
4	12	-
5	9	-

Barbell Quarter Squat

Set	Reps	Weight
1	15	-
2	13	-
3	11	-
4	9	-

Notes:

4 sets of 9–15 reps

Lever Seated Leg Press

Set	Reps	Weight
1	15	-
2	13	-
3	11	-
4	9	-

Notes:

4 sets of 9–15 reps

Lever Leg Extension

Set	Reps	Weight
1	20	-
2	20	-
3	20	-

Notes:

3 sets of 20 reps

Lever Seated Calf Raise (Plate-Loaded)

Set	Reps	Weight
1	24	-
2	18	-
3	15	-
4	12	-

Notes:

4 sets of 12–24 reps

Lever Standing Calf Raise

Set	Reps	Weight
1	12	-
2	10	-
3	9	-

Day 2 — Chest, Triceps & Abs

Chest

Triceps

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Day 3 — Back & Biceps

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Rest Day

Take this day to rest and recover. Your muscles grow during rest!

Day 5 — Shoulders & Traps

Shoulders

Upper Back

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Day 6 — Abs & Hamstrings

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Rest Day

Take this day to rest and recover. Your muscles grow during rest!

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Workout Plan • Coach Guide • Frequently Asked Questions

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