A 7-day rotation that balances push, pull, lower body, delts, trunk work, and recovery while giving each movement its own reference page.
This split is set up to keep training rhythm stable across the week: pressing early, lower-body patterns split across squat and hinge emphases, then a second pull day before a recovery reset. Each movement links to its own page so technique notes, images, and video references can grow without making the main schedule noisy.
This split is set up to keep training rhythm stable across the week: pressing early, lower-body patterns split across squat and hinge emphases, then a second pull day before a recovery reset.
Each movement links to its own page so technique notes, images, and video references can grow without making the main schedule noisy.
Horizontal and incline pressing with triceps assistance and ab work.
Squat pattern, unilateral lower body work, calves, and trunk control.
Upper-back work, vertical pulling, and arm accessories.
Shoulder isolation, trunk stability, and dedicated neck work.
Heavy hinge emphasis with glute and single-leg support work.
Rows, traps, curls, abs, and a short neck finisher.
Keep the day restorative: walk, breathe, and move with control.