PANDR-5v1.1.1
PANDR-5 v1.1.1 · 7-day cycle

The program

Five training days, two active rest days, every muscle twice per cycle. One load across all sets. The chips show the RIR target per set; the underlined chip is the anchor set, the striped chip is a beyond-failure finisher. Read the reasoning on the about page.

  1. 3
  2. 2
  3. 1
  4. 0-1
staircase, anchor last
  1. 2
  2. 0-1
  3. <0
finisher, anchor before it
Day 1 · 7 exercises · 21 sets

Push + NCP

Log this day
  1. 01
    Dumbbell Bench Presstechnical failure
    4 × 5–8
    1. 3
    2. 2
    3. 1
    4. 0-1
  2. 02
    Incline Dumbbell Press
    3 × 8–11
    1. 2
    2. 1
    3. 0-1
  3. 03
    Machine Chest Flyes
    3 × 12–15
    1. 1
    2. 0
    3. <0
  4. 04
    Close-Grip Chinups (Assisted, BW, or Weighted)
    2 × 5–7
    1. 2
    2. 0-1
  5. 05
    Preacher Curls (Machine)
    3 × 8–12
    1. 2
    2. 1
    3. 0-1
  6. 06
    Hammer Curls
    3 × 8–12
    1. 2
    2. 0-1
    3. <0
  7. 07
    Lateral Raise
    3 × 8–12
    1. 1
    2. 0-1
    3. <0
Day 2 · 6 exercises · 19 sets

Pull + NCP

Log this day
  1. 01
    Single-Arm Bent-Over Dumbbell Row
    3 × 6–9
    1. 3
    2. 2
    3. 0-1
  2. 02
    Lat Pulldown (Standard Bar)
    4 × 8–11
    1. 3
    2. 2
    3. 1
    4. 0-1
  3. 03
    Lat Pullovers (Cable; any attachment)
    3 × 12–15
    1. 2
    2. 0-1
    3. <0
  4. 04
    Ez-Bar Tricep Overhead Extension
    3 × 6–9
    1. 3
    2. 2
    3. 0-1
  5. 05
    Tricep Cable Pushdown (preferred attachment)
    3 × 10–12
    1. 3
    2. 2
    3. 0-1
  6. 06
    Tricep Cable Overhead Extension (preferred attachment)
    3 × 12–15
    1. 2
    2. 0-1
    3. <0
Day 3 · 7 exercises · 26 sets

Legs

Log this day
  1. 01
    Seated Hamstring Curls
    4 × 8–10
    1. 3
    2. 2
    3. 1
    4. 0-1
  2. 02
    RDL (Barbell or Dumbbell)technical failure
    4 × 5–8
    1. 3
    2. 2
    3. 1
    4. 0-1
  3. 03
    Leg Press
    4 × 6–9
    1. 3
    2. 2
    3. 1
    4. 0-1
  4. 04
    Dumbbell Heel-Elevated Squat
    3 × 12–15
    1. 2
    2. 0-1
    3. <0
  5. 05
    Leg Extension
    3 × 10–12
    1. 2
    2. 1
    3. 0-1
  6. 06
    Standing Calf Raise (Machine)
    5 × 12–15
    1. 3
    2. 2
    3. 1
    4. 0-1
    5. <0
  7. 07
    Lateral Raise
    3 × 8–12
    1. 1
    2. 0-1
    3. <0
Day 4

Active Rest

Decision rule
If sleep was poor, you feel run-down, resting HR is up, or soreness is lingering, take passive rest (easy steps only, no planned cardio).
Otherwise
Otherwise do 20–30 min very easy aerobic work at conversational pace (≈40–60% max HR) plus 5–10 min mobility.
Nutrition
Hit 1.6–2.2 g/kg protein, spread across the day; hydrate; optional 30–40 g protein before bed.
Sleep
Aim 7–9 h; dark, cool room; screens off the last hour.
Guardrails
No failure work, no HIIT, no "make-up" lifting.
Day 5 · 8 exercises · 28 sets

Upper

Log this day
  1. 01
    Wide-Grip Seated Cable Rows
    4 × 8–10
    1. 3
    2. 2
    3. 1
    4. 0-1
  2. 02
    Lat Pullovers (Cable; any attachment)
    4 × 12–15
    1. 3
    2. 2
    3. 0-1
    4. <0
  3. 03
    Incline Dumbbell Press
    4 × 6–9
    1. 3
    2. 2
    3. 1
    4. 0-1
  4. 04
    Machine Chest Flyes
    3 × 10–12
    1. 3
    2. 2
    3. 0-1
  5. 05
    Incline/Elevated Pushups
    3 × 10–20
    1. 1
    2. 0-1
    3. <0
  6. 06
    Incline Curls
    4 × 8–12
    1. 2
    2. 1
    3. 0-1
    4. <0
  7. 07
    Tricep Cable Pushdown (preferred attachment)
    3 × 8–12
    1. 2
    2. 1
    3. 0-1
  8. 08
    Tricep Cable Overhead Extension (preferred attachment)
    3 × 12–15
    1. 2
    2. 0-1
    3. <0
Day 6 · 7 exercises · 26 sets

Lower

Log this day
  1. 01
    Lying Hamstring Curls
    4 × 8–12
    1. 3
    2. 2
    3. 1
    4. 0-1
  2. 02
    45° Hip Extension
    4 × 10–15
    1. 3
    2. 2
    3. 1
    4. 0-1
  3. 03
    Hack Squat
    4 × 5–8
    1. 3
    2. 2
    3. 1
    4. 0-1
  4. 04
    Leg Extension
    3 × 10–12
    1. 2
    2. 0-1
    3. <0
  5. 05
    Lunges
    3 × 7–10
    1. 3
    2. 2
    3. 0-1
  6. 06
    Standing Calf Raise (Machine)
    5 × 12–15
    1. 3
    2. 2
    3. 1
    4. 0-1
    5. <0
  7. 07
    Lateral Raise
    3 × 8–12
    1. 1
    2. 0-1
    3. <0
Day 7

Active Rest

Decision rule
If sleep was poor, you feel run-down, resting HR is up, or soreness is lingering, take passive rest (easy steps only, no planned cardio).
Otherwise
Otherwise do 20–30 min very easy aerobic work at conversational pace (≈40–60% max HR) plus 5–10 min mobility.
Nutrition
Hit 1.6–2.2 g/kg protein, spread across the day; hydrate; optional 30–40 g protein before bed.
Sleep
Aim 7–9 h; dark, cool room; screens off the last hour.
Guardrails
No failure work, no HIIT, no "make-up" lifting.
Weekly check
If two or more red flags appear (performance dip, nagging joints, poor sleep), schedule a 1-week pivot next week (halve sets, keep loads similar), then resume normal training.