Week of Apr 6, 2026

Farah's 4-Day Split

Glutes · Back · Arms · Push — progressive overload every session

🏔
Cardio First — 15 min
Stairmaster · Bike · Incline walk

Block 1 — Legs

✓
Bulgarian Split Squat
3 × 10 each leg
17.5 lbs
dumbbells
Dead Bug + Hollow Hold 1 min between sets
✓
Goblet Squat
3 × 10–12
26 lbs
kettlebell
Plank 1 min between sets

Block 2 — Posterior Chain

✓
Romanian Deadlift
3 × 10
50 lbs
barbell
Decline Ab Machine between sets

Block 3 — Back + Chest

✓
Low Row Machine
3 × 10
40 lbs
machine
Rest 60 sec
✓
DB Bench Press
2 × 10 (cut short)
12.5 lbs each hand
dumbbells
Rest 45 sec
✓
Glute Bridge
2 × 10 (cut short)
bodyweight
bench
Rest 45 sec
🏔
Cardio First — 15 min
Stairmaster · Bike · Incline walk — full 15, not 12

Block 1 — Back Compound

Low Row Machine
3 × 10
40 lbs — start here, no warm-up sets
machine
Dead Bug 45 sec between sets
Lat Pulldown
3 × 10–12
30 lbs
machine
Dead Bug 45 sec between sets

Block 2 — Back Detail + Rear Delts

Seated Cable Row
3 × 10–12
30 lbs
cable machine
Hollow Hold 30 sec between sets
Rear Delt Fly
3 × 12
5 lbs — light, feel the squeeze
dumbbells
Hollow Hold 30 sec between sets

Block 3 — Biceps

→ Hit top of range with good form? Go to 12.5 lbs next session.
Bicep Curl
3 × 12–15
10 lbs
dumbbells
Bicycle Crunches 30 sec between sets
Hammer Curl
3 × 12
10 lbs
dumbbells
Bicycle Crunches 30 sec between sets

Block 4 — Triceps

→ Same weight as last session. If all 3 sets clean, go to 17.5 lbs next time.
Tricep Pushdown
3 × 12–15
15 lbs
cable machine
Plank 30 sec between sets
Overhead Tricep Extension
3 × 12
10 lbs — first time, go light
dumbbell
Plank 30 sec finisher
🏔
Cardio First — 15 min
Stairmaster · Bike · Incline walk

Block 1 — Glute Compound

→ Hip thrusts heavier than Day A. Target 55 lbs minimum.
Hip Thrust
4 × 12
55 lbs
barbell + bench
Dead Bug 45 sec between sets
Romanian Deadlift
3 × 10
50 lbs — match Day A, focus on form
barbell
Hollow Hold 30 sec between sets

Block 2 — Hamstrings

Lying Leg Curl
3 × 12
40 lbs
machine
Bicycle Crunches 30 sec between sets
Single-Leg RDL
3 × 8 each leg
18–20 lbs
dumbbell
Bicycle Crunches 30 sec between sets

Block 3 — Glute Isolation

Cable Kickback
3 × 15 each leg
20 lbs
cable machine
Plank 30 sec between sets
Abductor Machine
3 × 15–20
55 lbs
machine
Plank 30 sec finisher
🏔
Cardio First — 15 min
Stairmaster · Bike · Incline walk

Block 1 — Glutes

→ Hip thrust heavier today. You hit 50 lbs Apr 8 — go to 55 lbs.
Hip Thrust
4 × 12
55 lbs
barbell or glute drive machine
Full hip extension. 1-sec squeeze at top.
Dead Bug 45 sec between sets
Goblet Squat
3 × 10
17.5 lbs
dumbbell or kettlebell
Sit into it, chest tall. Don't rush the descent.
Hollow Hold 30 sec between sets

Block 2 — Biceps

→ 7.5 lbs since March. Today is 10 lbs. No debate.
Bicep Curl
3 × 10
10 lbs — PR attempt
dumbbells
No swinging. Full range. Supinate at top.
Bicycle Crunches 30 sec between sets
Hammer Curl
3 × 10
10 lbs
dumbbells
Thumbs-up grip. Slow and controlled.
Bicycle Crunches 30 sec between sets

Block 3 — Triceps

→ 2nd tricep session this week = key for arm growth. Push the weight if Day B felt easy.
Tricep Pushdown
3 × 12–15
15–17.5 lbs
cable machine
Elbows glued to sides. Full extension at bottom.
Plank 30 sec between sets
Overhead Tricep Extension
3 × 12
10 lbs — match Day B or go up if easy
dumbbell
Elbows close to head. Long head = what makes arms look big.
Plank 30 sec finisher

Block 4 — Glute Finish

→ Cable Kickback was 20 lbs. Try 22.5–25 lbs today.
Cable Kickback
3 × 15 each leg
22.5–25 lbs
cable machine
Squeeze glute hard at full extension. Finish strong.
Lateral Raise · 3 × 12 · 5–7.5 lbs superset
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