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Foundation Strength Split March 31, 2026

A 7-day rotation that balances push, pull, lower body, delts, trunk work, and recovery while giving each movement its own reference page.

  1. Day 1 Push + Abs

    Horizontal and incline pressing with triceps assistance and ab work.

    A DB Bench Press 3 × 10-15
    B1 Incline DB Bench Press 3 × 10-15
    B2 French Curl /Overhead Triceps Extension 3 × 12-20
    C Close-Grip Bench Press 2 × 8-12
    D1 DB Fly /Squeeze Press 2 × 12-20
    D2 Crunches 2 × 12-20
  2. Day 2 Lower A + Trunk

    Squat pattern, unilateral lower body work, calves, and trunk control.

    A Landmine Squat 3 × 10-15
    B1 Bulgarian Split Squat 3 × 10-15 / leg
    B2 Standing Calf Raise 3 × 12-20
    C1 Side Plank 2 × 20-40 sec / side
    C2 Dead Bug 2 × 6-8 / side
  3. Day 3 Pull A

    Upper-back work, vertical pulling, and arm accessories.

    A Chest-Supported DB Row 3 × 10-15
    B1 Pull-Ups 2 × 4-8
    B2 Rear Delt Fly 3 × 12-20
    C1 DB Pullover 2 × 10-15
    C2 EZ-Bar Curl 3 × 10-15
    D Forearm Extensor Work 2 × 15-20
  4. Day 4 Delts + Trunk + Neck

    Shoulder isolation, trunk stability, and dedicated neck work.

    A1 Lateral Raise 3 × 12-20
    A2 Rear Delt Fly 3 × 12-20
    B1 Bird Dog 2 × 6 / side
    B2 Dead Bug 2 × 6-8 / side
    C Side Plank 2 × 20-40 sec / side
    D1 Chin Tuck 2 × 8-10
    D2 Neck Flexion Isometric 2 × 3 holds of 10 sec
    D3 Neck Side Flexion Isometric 2 × 3 holds of 10 sec / side
  5. Day 5 Hinge / Lower B

    Heavy hinge emphasis with glute and single-leg support work.

    A Sumo Deadlift 3 × 5-8
    B1 Barbell Hip Thrust orDB Hip Thrust 3 × 10-15
    B2 Dead Bug 2 × 6 / side
    C1 Reverse Lunge /Landmine Split Squat 3 × 10-12 / leg
    C2 Standing Calf Raise 3 × 12-20
  6. Day 6 Pull B + Arms + Abs

    Rows, traps, curls, abs, and a short neck finisher.

    A Landmine Row 3 × 10-15
    B1 One-Arm DB Row, Braced 3 × 10-15 / side
    B2 Crunches 2 × 12-20
    C1 Barbell Shrug orDB Shrug 2-3 × 12-20
    C2 Drag Curl /Incline DB Curl 3 × 10-15
    D1 Hammer Curl 2 × 10-15
    D2 Forearm Extensor Work 2 × 15-20
    E1 Neck Flexion Isometric 1 × 3 holds of 10 sec
    E2 Neck Side Flexion Isometric 1 × 3 holds of 10 sec / side
  7. Day 7 Recovery

    Keep the day restorative: walk, breathe, and move with control.

    A Walk Easy effort
    B Bird Dog 2 × 6 / side
    C Side Plank 2 × 20-30 sec / side
    D Dead Bug 2 × 6 / side