Program Description
A fast-paced 5-day lifting program built around lat growth, daily core stability, and maintaining strong, healthy legs without aggravating the lower back. Every workout is structured with efficient supersets to keep the pace high for time efficiency and cardiovascular benefit. A daily 10-minute core circuit focuses on anti-extension and anti-rotation movements to support L5/S1 disc health and improve overall stability. Ideal for anyone wanting: bigger lats, stable core, athletic legs without heavy spinal loading, fast, efficient 40–50 minute workouts The split includes: Push (Day 1) – chest, shoulders, triceps Unilateral Legs + Lats (Day 2) – spine-safe, athletic leg work Pull (Day 3) – heavy lats and upper back Machine Legs (Day 4) – hinge-free leg maintenance Hybrid Push/Pull (Day 5) – overhead work, chest, lats, and arms
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout50 minutes
- CreatedDec 06, 2025 11:19
- Last EditedDec 06, 2025 11:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
10.4%
Lats
10%
Glutes
9.6%
Upper Back
9.6%
Hamstrings
8.1%
Middle Delts
7.9%
Quadriceps
7.9%
Rear Delts
6.4%
Chest
5.4%
Abs
4.8%
Biceps
4%
Lower Back
1.9%
Other
0.8%
Abductors
0.8%
