Cardio Lift + Swim

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


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