Summer training block

Focus: Lean physique, endurance/conditioning, functional strength, posture & clavicle health.

Schedule: Monday–Saturday (Sunday = full rest/active recovery).

Session length: 75 min.

Session Style: Push / Pull / Lower split (2x each per week) + integrated conditioning.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Barbell)

Overhead DB Carry

Conditioning Circuit

Monday - Push

( back , bicep , rear delts + scalp/clavicle ) 

Pull-Up (Weighted)

Barbell Row

Seated Row (Cable)

Lying Reverse Fly

Trap 3 Raise + Scap Wall Slide (superset)

Tuesday - Pull

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Walking Lunge

Hanging Leg Raise

Renegade Row

Wednesday - Lower 

Push Press (Barbell)

Incline Bench Press (Dumbbell)

Dips Between Chairs

Landmine Press

One Arm Overhead Carry with March

Thursday - Push

Deadlift (Barbell)

Chest Supported Row (Dumbbell)

Pull-Up (Bodyweight)

Shrug (Dumbbell)

Friday - Pull

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Trap Bar Deadlift

Plank (Weighted)

Farmer's Walk (Weighted)

Saturday - Lower/Conditioning

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