Basic Training Splits

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Train 4–6 days/week, rotating these three workouts:

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench      Press – 4x6–10
• Incline      Dumbbell Press – 4x8–12
• Overhead      Shoulder Press – 3x6–10
• Lateral      Raises – 3x12–15
• Triceps      Dips or Skull Crushers – 3x8–12

Day 2 – Pull (Back, Biceps)

• Pull-Ups      or Lat Pulldown – 4x6–12
• Barbell      Rows or Dumbbell Rows – 4x6–10
• Face      Pulls – 3x12–15
• Barbell      or Dumbbell Curls – 3x8–12
• Hammer      Curls – 3x10–15

Day 3 – Legs (Quads, Glutes, Hamstrings, Calves)

• Barbell      Squats – 4x6–10
• Romanian      Deadlifts – 4x8–12
• Walking      Lunges – 3x12 steps per leg
• Leg      Press or Bulgarian Split Squats – 3x10–12
• Calf      Raises – 3x15–20adrenaline-pumping thrills or peaceful escapes, we have the perfect adventure for you.

  Day 1 – Upper Body (Heavy Press Focus)

• Barbell      Bench Press – 5 sets x 5 reps
• Barbell      Row – 4x6
• Overhead      Press – 4x5
• Weighted      Pull-Ups or Lat Pulldown – 3x6–8
• Optional:      Dumbbell Incline Press or Skull Crushers – 3x8

  Rest 2–3 min between main lifts, 90 sec on assistance.

Day 2 – Lower Body (Heavy Squat Focus)

• Back      Squat – 5x5
• Romanian      Deadlift or Good Morning – 4x8
• Walking      Lunges or Leg Press – 3x10
• Standing      Calf Raise – 4x15

  Focus on controlled form and bracing during squats.

Day 3 – Upper Body (Overhead/Back Focus)

• Overhead      Press – 5x5
• Chin-Ups      or Weighted Pull-Ups – 4x6
• Incline      Bench Press or Close-Grip Bench – 4x6
• Barbell      or Dumbbell Rows – 4x8
• Barbell      Curls or Hammer Curls – 3x10

Day 4 – Lower Body (Deadlift Focus)

• Deadlift      – 3–5 sets of 3–5 reps
• Front      Squats or Pause Squats – 4x6
• Hamstring      Curl or Nordic Curl – 3x10
• Farmer’s      Carries or Core Work – 3 rounds

    Deadlift intensity should peak every 2–3 weeks, then deload. 

Format:

• Reps:      12–20 per set
• Sets:      3–4 per exercise
• Rest:      30–60 seconds
• Weight:      Light to moderate (50–65% of 1RM)
• Tempo:      Controlled, 2–1–2 or 3–0–3 tempo
• Supersets or Circuits: Encouraged to keep heart rate high

Day 1 – Full Body Circuit (Barbell + Bodyweight)

Repeat circuit 3–4x:

1. Front Squat – 15 reps
2. Push-Ups  or Bench Press – 15–20 reps
3. Barbell Row – 15 reps
4. Walking Lunges – 20 steps
5. Dumbbell Shoulder Press – 15 reps
6. Plank (weighted or unweighted) – 1 min

Day 2 – Lower Body + Core Endurance

1. Goblet  Squats – 4x20
2. Step-Ups      (weighted) – 3x15/leg
3. Romanian      Deadlifts (light) – 3x15
4. Glute      Bridge Marches – 3x20
5. Mountain      Climbers – 3x30 sec
6. Bicycle      Crunches – 3x30 sec

➡️ Optional finisher: 10 min EMOM (every minute on the minute) – 8 kettlebell swings + 5 jump squats

Day 3 – Upper Body + Conditioning

1. Pull-Ups      or TRX Rows – 3x12–15
2. Push      Press (light) – 4x15
3. Incline      Dumbbell Press – 3x15
4. Battle      Ropes (if available) – 30 sec x 3
5. Dumbbell      Curls to Overhead Press – 3x15
6. Farmer’s      Carry – 3 rounds, 40 yards

🧠 Training Principles for Muscular Endurance

• Focus on Volume: Total reps per muscle group = high.
• Short  Rest: Forces muscles to work under fatigue.
• Moderate Loads: Light enough to control, heavy enough to challenge by rep      15–20.
• Minimal Machines: Use free weights and bodyweight to improve stability      and control.
• Optional Conditioning Add-ons: Rowing, air bike, sled push/pull, jump rope.

🔁 Weekly Split Suggestions

• 3      Days: Full body M/W/F
• 4      Days: Upper/Lower split

                   5      Days: Push/Pull/Legs + 2  

Day 1 – Push (Chest, Shoulders, Triceps)

• Bench      Press – 4x6–10
• Incline      Dumbbell Press – 4x8–12
• Overhead      Shoulder Press – 3x6–10
• Lateral      Raises – 3x12–15
• Triceps      Dips or Skull Crushers – 3x8–12

Day 2 – Full Body Circuit (Barbell + Bodyweight)

Repeat circuit 3–4x:

1. Front      Squat – 15 reps
2. Push-Ups      or Bench Press – 15–20 reps
3. Barbell      Row – 15 reps
4. Walking      Lunges – 20 steps
5. Dumbbell      Shoulder Press – 15 reps
6. Plank      (weighted or unweighted) – 1 min

Day 3 – Pull (Back, Biceps)

• Pull-Ups      or Lat Pulldown – 4x6–12
• Barbell      Rows or Dumbbell Rows – 4x6–10
• Face      Pulls – 3x12–15
• Barbell      or Dumbbell Curls – 3x8–12
• Hammer      Curls – 3x10–15

Day 4 – Full Body Circuit (Barbell + Bodyweight)

Repeat circuit 3–4x:

1. Front      Squat – 15 reps
2. Push-Ups      or Bench Press – 15–20 reps
3. Barbell      Row – 15 reps
4. Walking      Lunges – 20 steps
5. Dumbbell      Shoulder Press – 15 reps
6. Plank      (weighted or unweighted) – 1 min

Day 5 – Legs (Quads, Glutes, Hamstrings, Calves)

• Barbell      Squats – 4x6–10
• Romanian      Deadlifts – 4x8–12
• Walking      Lunges – 3x12 steps per leg
• Leg      Press or Bulgarian Split Squats – 3x10–12
• Calf      Raises – 3x15–20