DUMBASS
v1.4 · For people who think they can do better
AESTHETIC PHYSIQUE
"Glory is fleeting, obscurity is forever."
— Napoleon
J
Full 7-Day Program
Day 1 · Chest & Back
Day 1
CHEST & BACK
Today's Lifts 0 / 0
6-Day Split + 1 Rest

AESTHETIC PHYSIQUE

Tap a day to train it

Priority order is law. The muscle named first is trained first, when you are freshest.

Weekly Working Sets
VOLUME
Where your week lands · MEV · MAV · MRV

MEV Minimum Effective Volume — the floor. Below this you don't grow.

MAV Maximum Adaptive Volume — the productive range. Live here.

MRV Maximum Recoverable Volume — the ceiling. Past it you overreach.

EXERCISE

Target: 4 × 8
TOP SET · YOUR HEAVIEST WORK SET
Target: 4 sets × 6-8 reps
Weight · KG
Reps

DAY 7 · REST

Recovery is where growth happens. Muscles rebuild. Nervous system resets.

Today's Protocol Eat at maintenance or slight surplus. Sleep 8+ hours. Light walking is fine — no heavy training. Tomorrow: Day 1 · Chest & Back.
Progressive Overload
PROGRESS
Where the work shows
Who's lifting
PROFILE
Your Name
Body Weight · KG