05/01/2026
Late post. But here’s day 5/5 for my first week of this program
I enjoyed a mix for Fridays so I did Glutes , shoulders and back
Next week I’ll tweak it and remove a shoulder exercise or two and sub in another back likely assisted pull ups . I do unassisted on Mondays. But it’s always good to incorporate assisted to work on form and build strength .
No time for tread walk , week one is always slow as f. But loved each day and am happy with my 5 day (6 with cardio and abs) split
Here’s a breakdown
Day 1- legs (quads and glutes)
Day 2- cardio abs and whatever fun
Day 3-back and biceps
Day 4- legs (hamstrings and glutes )
Day 5- shoulder chest and triceps
Day 6- glutes (dead lifts ) shoulders (lighter weight and accessory ) and back
Day 7 FULL REST Saturdays
TGIF
