Optimized 4-Day Gym Split: Recomp + Strength
Weekly Layout:
- Monday: Chest + Triceps
- Tuesday: Back + Core
- Thursday: Shoulders + Biceps
- Saturday: Legs + Functional
- Rest Days: Wednesday, Friday, Sunday
Day 1 - Chest + Triceps:
- Barbell Bench Press - 4x6
- Incline Dumbbell Press - 3x10
- Weighted Chest Dips - 3xAMRAP
- Cable Crossover - 3x12-15
- Triceps Rope Pushdown - 3x15
- Overhead EZ-Bar Extension - 3x12
- Finisher: Close-Grip Push-Ups - 2xAMRAP
Day 2 - Back + Core:
- Deadlift / Rack Pull - 4x5
- Pull-Ups / Assisted - 3xAMRAP
- One-Arm DB Row - 3x8/side
- Lat Pulldown - 3x12
- Cable Face Pulls - 3x15
Abs/Core:
- Hanging Leg Raises - 3x12
- Cable Woodchopper - 3x10/side
- Weighted Decline Sit-Ups - 3x15
- Optional: Plank + Side Plank Rotation - 3 min total
Day 3 - Shoulders + Biceps:
- Seated Overhead DB Press - 4x8
- Lateral Raise - 3x12
- Rear Delt Fly - 3x15
- Barbell Curl - 3x10
- Incline Dumbbell Curl - 3x12
- Cable Curl - 3x15
- Finisher Superset: Hammer Curl x10 + Lateral Raise x12 + Front Raise x12
Day 4 - Legs + Functional:
- Barbell Back Squat - 4x6
- Romanian Deadlift - 3x10
- Walking Lunges - 3x12/leg
- Leg Press - 3x12-15
- Standing Calf Raises - 4x20
Functional Circuit (2-3 Rounds):
- Kettlebell Swings - 15 reps
- Battle Ropes - 30 sec
- Box/Broad Jumps - 10 reps
- Med Ball Slams - 15 reps
- Sled Push or Farmer's Carry - 20-30m
Optional Add-ons:
- Incline walk or bike 15-20 min (active recovery)
- Stretch & foam roll post workout 10 min
