A year in the gym, no plan behind it

I have been going to the gym about four times a week for a year. I know my way around the barbells and the machines, but I have never followed a program — I do roughly the same session each time and nothing has moved in months.

I train Monday, Tuesday, Thursday and Friday. Give me a split I repeat, not a new workout every day — the same lifts week to week, so progress is visible. When you tell me what is coming next, name the training day it falls on.

Open with a warm-up block that says what to actually do, not just how long it takes. Then the main lifts, then the accessories. Anything you count in the session summary has to exist as a block I can follow. Keep the whole thing to an hour including the warm-up, and mark the last block optional so I can leave when the hour is up without wrecking the plan.

Every exercise needs a clear job — a main lift, an accessory for a named muscle, or optional. If you cannot name its job, take it out. Give me at least one cue on every exercise, not only the big ones.

Progression is your job, not mine. Read what I logged last time and tell me the weight and the reps to start with today. Do not ask me for a one-rep max. When a lift moves cleanly for every set, add to it. When it stalls twice in a row, cut it back and change one thing — the rep range, the variation, or the rest — and say which and why.

If I miss a session, do not stack it onto the next one. Pick the session that gets me back on the split and let the missed one go.

If I log a session as much harder than it should have been, or I tell you I slept badly, hold the loads flat instead of progressing — and say that you did.