4-Day Split · Phase 1

STRENGTH
TRAINING

Tap any day to open the full workout. Tap set circles to track completion. Weights auto-save to your device.

This Week's Programme
MON
Upper Push + Core
Incline Press · Shoulder Press · Dips · Dead Bugs
12:30 PM
▼
Warm-Up · 5 minArm circles · Cat-Cow × 8 · Thoracic rotation × 5/side
Superset A · 4 rounds · 0s between A1→A2 · 75s after A2
A1
DB Incline Bench Press
4 × 6–8 reps · 3-sec eccentric
Go heavy. Primary chest builder. Full range.
lbs/side
A2
Plank Hold
4 × 30–45 sec · Rest 75s after
Squeeze glutes, tuck pelvis, breathe.
Superset B · 3 rounds · 0s between B1→B2 · 60s after B2
B1
DB Shoulder Press
3 × 8–10 reps
Brace core the entire set. Full lockout overhead.
lbs/side
B2
Dead Bugs
3 × 10/side · Rest 60s after
Press lower back INTO floor throughout.
Superset C · 3 rounds · 0s between C1→C2 · 60s after C2
C1
Dips
3 × 8–10 reps
Forward lean = chest. Upright = triceps.
C2
Stir the Pot (Stability Ball)
3 × 8/direction · Rest 60s after
Slow and controlled. Deep ab wall builder.
Drop Set Finisher · 2 sets · Rest 60s between
D1
Decline Push-Ups → Kneeling Push-Ups
2 × max reps + immediate drop to kneeling
Hit failure on decline, drop to kneeling with zero rest.
Cool-Down · 5 minDoorframe pec stretch 60s/side · Shoulder stretch 60s/side · Cat-Cow × 8
TUE
Lower + Posterior Chain
Romanian DL · Bulgarian Split Squat · KB Swings
12:30 PM
▼
Warm-Up · 5 minHip circles × 10 · Leg swings × 10/side · Banded lateral walks × 12/side
Straight Sets · Full rest — do NOT superset these heavy compounds
1
Romanian Deadlift ⭐
4 × 6 reps · 2 min rest · Primary progressive overload lift
Add 5 lbs every 2 weeks you hit all 4×6 clean. Hip hinge — send hips back.
total lbs
2
Kettlebell Swings
3 × 20 reps · 75s rest
Hip HINGE not squat. Drive hips through aggressively at the top.
kb lbs
Superset A · 3 rounds · 0s between A1→A2 · 75s after A2
A1
Bulgarian Split Squat
3 × 8/leg
Weak point — load gradually. Chase 50 lb DBs by Week 12.
lbs/side
A2
Dead Bug
3 × 8/side · Rest 75s after
Core recovers for the next split squat set.
Superset B · 3 rounds · Antagonist pair · 60s after B2
B1
Leg Extension
3 × 12–15 reps
Full extension, 2-second squeeze at top.
B2
Stability Ball Leg Curl
3 × 15 reps · Slow eccentric · Rest 60s after
3-second lowering phase. Perfect antagonist pair with leg extension.
Cool-Down · 5 min90/90 hip stretch 2 min/side · Couch stretch 90s/side · Piriformis 90s/side
WED
Zone 2 Cardio + HIIT
30 min Zone 2 · 8-round Tabata finisher
Cardio
▼
Warm-Up · 5 minEasy walk or light bike at conversational pace
Zone 2 Block · 30 min · Stair Stepper or Bike
Z2
Sustained Aerobic Work
30 min · Target: 110–130 bpm
Speak in full sentences but feel like you're working. This is where fat oxidation is highest — do not go harder, it defeats the purpose.
Tabata Finisher · 8 rounds · Bike or Rower
T
20 sec All-Out / 10 sec Rest × 8
Total = 4 minutes · Immediately after Zone 2
These 4 minutes create an extended calorie burn that lasts hours. Go genuinely all-out on each 20-second interval.
THU
Upper Pull + Arms
Pull-Ups · DB Row · Pullover · Curls
12:30 PM
▼
Warm-Up · 5 minBand pull-aparts × 15 · Cat-Cow × 8 · Shoulder CARs × 5/side
Priority Exercise · Full 2 min rest — never superset pull-ups
1
Pull-Ups ⭐ V-Taper Builder
5 sets × MAX REPS · 2 min rest between every set
Log your total reps below every Thursday. Current: ~2 reps/set (~10 total). Goal Week 12: 10 reps/set (50 total). Never sacrifice range of motion for extra reps.
total reps today
Superset A · 4 rounds · 0s between A1→A2 · 60s after A2
A1
Dumbbell Row
4 × 10–12 reps
Full dead hang at bottom, pull elbow past hip at top. Chase 70–75 lb by Week 8.
lbs/side
A2
Cable Tricep Extension
4 × 10/side · Rest 60s after
Elbow tucked. Triceps recover while lats work — perfect antagonist pair.
Superset B · 3 rounds · 60s after B2
B1
DB Pullover
3 × 10 reps
Stretch the lat fully at the bottom. Builds V-taper width.
B2
Hammer Curls
3 × 10–12 reps · Rest 60s after
Brachialis builder — adds arm thickness. No swinging.
Drop Set Finisher · 2 sets · Rest 75s between
D1
Barbell Curl → Drop
2 × 10 reps + immediate drop ~30%
Peak bicep builder. Drop weight at near-failure — no racking, no rest.
Cool-Down · 5 minDoorframe stretch 60s/side · Thread-the-needle × 8/side
FRI
Full Body Metabolic
3 circuits · Goblet Squat · Row · KB Swing · Carries
12:30 PM
▼
Warm-Up · 5 minLight movement on any machine — easy pace
Circuit A · 3 rounds · No rest within · 60s after each round
A1
Goblet Squat
3 × 12 reps
Upright torso, elbows inside knees at bottom. Full depth.
A2
Dumbbell Row
3 × 12/side
Core braced from the squats — carries over perfectly.
A3
Kettlebell Swing
3 × 20 reps · Rest 60s after round
The metabolic spike of the circuit. Explosive hip extension.
Circuit B · 3 rounds · No rest within · 60s after each round
B1
Romanian Deadlift
3 × 10 reps · Slightly lighter than Tuesday
Focus on feel not load — heart rate is elevated.
B2
Push-Up Variation
3 × 12–15 reps · Rotate weekly
Wk 1: standard · Wk 2: decline · Wk 3: diamond. Repeat cycle.
B3
Farmer Carry + Drop Carry
3 × 40m heavy + 20m lighter · Rest 60s after
Heavy 40m, drop ~20% and continue 20m more immediately. Grip + core + metabolic spike.
Cardio Finisher · 10 min · Any machine · Not optional
C
Moderate Intensity Cardio
10 min · Breathing hard but not maxed
End the week strong.
Cool-Down · 10 min · Most important cool-down of the week — do not skipAll major muscle groups. Take the full 10 minutes.
SAT
Active Recovery
Walk · Mobility session
SUN
Rest + Meal Prep
Full rest · Sunday batch cooking
Key Lift Tracker
Romanian Deadlift
—
+5 lb every 2 clean weeks · 4×6
Pull-Up Total Reps
—
Goal: 50 total by Week 12
DB Row
—
Target 70–75 lb by Week 8
Bulgarian Split Squat
—
Chase 50 lb DBs by Week 12
🏋️
Coach Note
Pull-ups are your single most important strength metric. Log your total reps every Thursday without fail. Romanian deadlift is your primary progressive overload vehicle — only add weight when you've hit all 4 sets cleanly twice in a row.