This is the exact program designed, written, tweaked and modified 100% with the goal of helping Urs Kalecinsky bring his best to the 2025 Olympia stage. The original split was a “floating” split that didn’t follow a seven day calendar. It also allowed for the option of 2-a-days. After running it for a couple months, Urs decided that working within the calendar week would be better for his schedule, adherence, and intern results overall. Here is the updated version still with the primary focus of bringing up back and arms to other body parts.
Monday – Triceps, Chest, Biceps
Tuesday – Back, rear delt
Wednesday – Biceps, Legs
Thursday – Off
Friday – Triceps, Delts
Saturday – Back, Biceps
Sunday – Off
Monday – Triceps, Chest, Biceps
Dips
*ticeps focused*
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR 0
Seated cable cross extension
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR 0
Incline Smith
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR 0
Machine Flat press
Set 1: 6-8 reps
Set 2: 6-8 reps
RIR: 0-2
Roller cable flys
Set 1: 8-10 reps
Set 2: 10-12 reps
Set 3: 10-12 reps
RIR: 0
Single arm DB Preacher Curls
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR: 0
Tuesday – Back, rear delt
Chest supported T-bar row
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0-2
single-arm cable pulldown
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Forward lean machine lat row
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Wide-Grip Pullups
Set 1: 5-8 reps
Set 2: 5-8 reps
Set 3: 8-12 reps (likely assisted/banded)
RIR: 0
Seated cable Row
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Reverse pec dec
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 8-10 reps
RIR 0
Wednesday – Biceps, Legs
Incline cable curls
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR: 0
Seated leg curls
Set 1: 5-8 reps
Set 2: 5-8 reps
Set 3: 8-10 reps
RIR: 0
Hack Squats
*banded*
Set 1: 5-8 reps
Set 2: 10-12 reps
Set 3: 12-15 reps
RIR: 0
Adductor
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-12 reps
RIR: 0
Leg press (quad dominant)
Set 1: 8-10 reps
Set 2: 10-12 reps
RIR: 0-2
Leg extensions
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 12-15 reps
RIR: 0
Lying leg curls
Set 1: 5-8 reps
Set 2: 5-8 reps
RIR: 0
Friday – Triceps, Delts
Cross-cable triceps extensions
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR 0
Machine Dips
Set 1: 6-10 reps
Set 2: 6-10 reps
Set 3: 10-12 reps
RIR 0
Lying cuff laterals
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-12 reps
RIR: 0
Cable rear delts
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-12 reps
RIR: 0
Rack military press
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Saturday – Back, Biceps
Machine pulldown
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Chest supported DB row (upper back focused)
Set 1: 5-8 reps
Set 2: 5-10 reps
RIR: 0
Chest supported machine row (upper back and lat)
Set 1: 5-8 reps
Set 2: 8-10 reps
RIR 0
Seated rope Pullover
Set 1: 8-10 reps
Set 2: 8-10 reps
RIR 0
Machine preacher curls
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 8-10 reps
RIR 0
Dumbell Hammer curl
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 8-10 reps
RIR 0
