Week of Apr 6, 2026
Farah's 4-Day Split
Glutes · Back · Arms · Push — progressive overload every session
A Done ✓
B Tue Apr 7
C Thu Apr 9
D Fri Apr 10
🏔
Cardio First — 15 min
Stairmaster · Bike · Incline walk
Block 1 — Legs
✓
Bulgarian Split Squat
3 × 10 each leg
17.5 lbs ↑ PR
dumbbells
Dead Bug + Hollow Hold
1 min between sets
✓
Goblet Squat
3 × 10–12
26 lbs ↑ PR
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 ↑ PR
machine
✓
DB Bench Press
2 × 10 (cut short)
12.5 lbs each hand
dumbbells
✓
Glute Bridge
2 × 10 (cut short)
bodyweight
bench
🏔
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 30 lbs minimum.
✓
Hip Thrust
4 × 12
30 lbs — heavier than Day A
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
start light — find working weight
machine
Bicycle Crunches
30 sec between sets
✓
Single-Leg RDL
3 × 8 each leg
10–15 lbs — balance focus
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 — Chest
✓
DB Bench Press
3 × 10
12.5 lbs each hand — full 3 sets this time
dumbbells + bench
Hollow Hold
30 sec between sets
✓
Incline DB Press
3 × 10
10 lbs — first time, go controlled
dumbbells + incline bench
Hollow Hold
30 sec between sets
Block 2 — Shoulders
✓
Overhead Press
3 × 10–12
10 lbs
dumbbells
Dead Bug
45 sec between sets
✓
Lateral Raise
3 × 15
5 lbs
dumbbells
Dead Bug
45 sec between sets
Block 3 — Triceps (2nd hit this week)
→2nd tricep session this week = key for arm growth. Push the weight if Tuesday felt easy.
✓
Tricep Pushdown
3 × 12–15
15–17.5 lbs
cable machine
Bicycle Crunches
30 sec between sets
✓
Overhead Tricep Extension
3 × 12
10 lbs — match Day B or go up if easy
dumbbell
Plank
30 sec finisher