Monday - Legs (hamstring focused) Tuesday - Chest / Triceps Wednesday - Back / Biceps Thursday - Legs (quad focused) Friday - Full upper body Sat - Full body

During Lift Week we take the time to see if we have gotten stronger at some of our main lifts. During each workout there will be a circuit dedicated to finding out what your 1 rep max is. If that doesnt align with your goals no to worry, we will have other exercises for you to do during that circuit. Monday - Legs (Squat PR) Tuesday - Upper body (Bench PR) Wednesday - Full body (Underhand row 3 rep max) Thursday - Legs (Deadlift PR) Friday - Upper body (Lat pullup PR) Saturday - Full body

BACK / FRONT / LATERAL Split Monday - Back, hamstrings, glutes, calves, triceps Tuesday - Chest, quads, core, biceps Wednesday - Adductors, obliques, shoulders, forearms Thursday - Back, hamstrings, glutes, calves, triceps Friday - Chest, quads, core, biceps Saturday - Adductors, obliques, shoulders, forearms

PUSH / PULL / LEGS Split Monday - Legs (hamstring focused) Tuesday - Chest / Triceps Wednesday - Back / Biceps Thursday - Legs (quad focused) Friday - Full upper body Sat - Full body Saturday - Full Body