Farah's Split

Week of Apr 13 · Progressive Overload

Day D — Push

Chest · Shoulders · Triceps
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound
✓
Chest Press — Machine
3 × 10 · rest 60–90 sec
20 lbs
machine
✓
Incline Dumbbell Press
3 × 10 · rest 60–90 sec
15 lbs each
dumbbells
Shoulders
✓
Lateral Raise
3 × 12 · rest 45–60 sec
5 lbs
dumbbells
✓
Overhead Press
3 × 10 · rest 60–90 sec
12.5 lbs each
dumbbells
Triceps · Supersetted with Abs
Tricep Pushdown
3 × 12 · rest 45–60 sec
5 lbs
supersetcable machine
Overhead Tricep Extension
3 × 12 · rest 45–60 sec
10 lbs
supersetdumbbell or cable
Abs — Between Tricep Sets
Dead Bug
3 × 10 reps · rotate each tricep set
absbodyweight

Day A² — Glutes

Lower Body Push · Week 2
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound Lower
✓
Goblet Squat
3 × 10 · rest 60–90 sec
26 lbs kettlebell
↑ Try 30 lbs if top of range felt easy
PR lastoverload cuekettlebell
✓
Bulgarian Split Squat
3 × 8 each leg · rest 60–90 sec
17.5 lbs each
↑ Try 20 lbs if form solid throughout
PR lastoverload cuedumbbells
Glutes · Supersetted with Abs
Glute Drive Machine
3 × 12 · rest 60–90 sec
50 lbs
↑ Try 55 lbs — 2nd session at 50
PR lastsupersetmachine
Hollow Hold
3 × 20–30 sec · between glute sets
absbodyweight
Hinge + Isolation
✓
RDL
3 × 10 · rest 60–90 sec
50 lbs
↑ Try 52.5–55 lbs — 2nd session at 50
overload cuebarbell or dumbbells
✓
Abductor Machine
3 × 15 · rest 45–60 sec
medium weight
machine
✓
Calf Raises
3 × 15 · rest 45 sec
bodyweight or light DB
bodyweight

Day B² — Pull

Back · Biceps · Week 2
🪜
Stair Stepper
15 min · moderate pace · before lifting
Back — Do Not Skip
✓
Dumbbell Row
3 × 10 each arm · rest 60–90 sec
15 lbs
dumbbells
✓
Lat Pulldown
3 × 10 · rest 60–90 sec
40 lbs
cable machine
✓
Seated Cable Row
3 × 10 · rest 60–90 sec
start light · 30–35 lbs
cable machine
✓
Rear Delt Fly
3 × 12 · rest 45–60 sec
5–7.5 lbs
dumbbells
Biceps · Supersetted with Abs
Bicep Curl — Machine
3 × 10 · rest 45–60 sec
15 lbs
↑ Try 17.5 lbs — 2nd session at 15
supersetoverload cuemachine
Hammer Curl
3 × 10 · rest 45–60 sec
10 lbs
↑ Try 12.5 lbs if 10 felt easy all 3 sets
supersetoverload cuedumbbells
Bicycle Crunches
3 × 20 reps · between bicep sets
absbodyweight

Day C² — Hinge

Hamstrings · Glutes · Week 2
🪜
Stair Stepper
15 min · moderate pace · before lifting
Hinge Primary
✓
RDL
3 × 10 · rest 60–90 sec
50 lbs
↑ Try 52.5–55 lbs this round
overload cuebarbell or dumbbells
✓
Lying Leg Curl
3 × 12 · rest 60 sec
40 lbs
↑ Try 42.5–45 lbs — 2nd session at 40
PR lastoverload cuemachine
✓
Single-Leg RDL
3 × 8 each leg · rest 60 sec
18 lbs each
↑ Try 20 lbs — 2nd session at 18
PR lastoverload cuedumbbells
Glutes · Supersetted with Abs
Glute Drive Machine
3 × 12 · rest 60–90 sec · heavier than Day A
55 lbs
↑ Day C load should exceed Day A
supersetoverload cuemachine
Plank
3 × 30–45 sec · between glute sets
absbodyweight
Isolation
✓
Cable Kickback
3 × 15 each leg · rest 45 sec
20 lbs
cable machine
✓
Step-Ups — High Block
3 × 10 each leg · rest 60 sec · drive through heel
bodyweight first · add 10 lbs if easy
dumbbells

Day D² — Push

Chest · Shoulders · Triceps · Week 2
🪜
Stair Stepper
15 min · moderate pace · before lifting
Compound
✓
Chest Press — Machine
3 × 10 · rest 60–90 sec
20 lbs
↑ Try 22.5 lbs — 2nd session at 20
overload cuemachine
✓
Incline Dumbbell Press
3 × 10 · rest 60–90 sec
15 lbs each
↑ Try 17.5 lbs if 15 felt clean all 3 sets
overload cuedumbbells
Shoulders
✓
Lateral Raise
3 × 12 · rest 45–60 sec
5 lbs
↑ Try 7.5 lbs — 2nd session at 5
overload cuedumbbells
✓
Overhead Press
3 × 10 · rest 60–90 sec
12.5 lbs each
↑ Try 15 lbs if 12.5 felt strong
overload cuedumbbells
Triceps · Supersetted with Abs
Tricep Pushdown
3 × 12 · rest 45–60 sec
5 lbs
↑ Try 7.5 lbs — 2nd session at 5
supersetoverload cuecable machine
Overhead Tricep Extension
3 × 12 · rest 45–60 sec
10 lbs
↑ Try 12.5 lbs — 2nd session at 10
supersetoverload cuedumbbell or cable
Plank
3 × 30–45 sec · between tricep sets
absbodyweight
Stair Stepper
15:00