4 Day Split June 2025

Compound movements, barbell, dumbbell, and bodyweight progressions with progressive overload strategy focus. Good for building your base/form on foundational barbell strengthening. Good challenges if you’re not quite to full bodyweight loading for pullups or tricep dips. Have fun getting stronger!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Leg Extension

Leg 2

Pull-Up (Band)

Lat Pulldown (Close Grip)

Meadow Row

Kettlebell Halo

Pull

Bench Press (Barbell)

Dip (Assisted)

Jammer Press

Push Up

Push Day

Deadlift (Barbell)

Hip Thrust (Barbell)

Single Leg Calf Raise

Leg 1

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