The "Longevity & Power" 4-Day Split

Unlock your strength and longevity with the "Longevity & Power" 4-Day Split, a comprehensive 6-week program designed to enhance muscle sculpting and overall fitness. This intermediate-level routine combines targeted exercises for all major muscle groups, utilizing a full gym setup to maximize your results. Each workout lasts about 50 minutes, ensuring you stay engaged and challenged while building a sustainable, powerful physique. Commit to this program and discover how to train smarter for lasting strength and vitality!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Focus: Chest, Shoulders, Triceps, and Thoracic Extension

Cat Cow Stretch

Thread the Needle

Wall Slides

Bench Press (Dumbbell)

Incline Pushups

Pike Pushups

Plank

Push + Overhead Mobility

Dead Hang

Barbell Row

Inverted Row

Superman

Bicep/Grip: Towel Pull-ups/Hangs

Pull + Spinal Decompression

Focus: Quads, Hamstrings, and Hip Stability

World's Greatest Stretch

Goblet Squat

Step-Up (Weighted)

Glute Bridge Hold

Single Leg Stance

Legs + Balance

Focus: Functional Movement & Conditioning

Deep Squat ISO-Hold

Farmer's Walk (Weighted)

Bird Dog

Bear Crawl

Full Body "The Mixer"

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