Each exercise is 2 sets of 6-10 reps

Monday: Chest, Shoulders & Triceps

Nautilus Leverage Incline Press

Pec Deck Chest Flys

Seated Smith Machine OHP

Lateral Raise Machine

Cable Tricep Pushdowns (straight bar)

Wednesday: Legs

Hack Squat

Leg Extensions

Smith Machine RDLs

Hamstring Curls

Standing Calf Raises

Friday: Back, Traps & Biceps

T-Bar Row Machine

Reverse Grip Lat Pulldowns

Smith Machine Shrugs

Seated Rear Delt Fly Machine

Machine Preacher Curls

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Trying to find a trusted mk source a lot of popular websites have mixed opinions

First year working in produce I worked in customer service for years and every summer we'd all get our hours cut, I wasn't expecting the same for produce does this usually happen?

Jamie, Casey, Winnie, Ramona, etc.

4-Day Lower/Upper Strength Split

Day 1 — Lower A (Squat Focus)

• Back Squats — 4×5

• Romanian Deadlifts — 3×8

• Leg Press — 3×10

• Hamstring Curls — 3×12

• Hip Adduction Machine — 3×15

• Standing Calf Raises — 4×12

• Machine Ab Crunches — 3×15

Day 2 — Upper A (Bench Focus)

• Bench Press — 4×5

• Chest-Supported Rows — 4×8

• Machine Shoulder Press — 3×10

• Lat Pulldowns (reverse grip) — 3×10

• Lateral Raises — 4×15

• Cable Curls — 3×12

• Triceps Pushdowns — 3×12

Day 3 — Lower B (Deadlift Focus)

• Deadlifts — 4×4

• Hack Squats — 3×8

• Machine Hip Thrusts — 3×10

• Leg Extensions — 3×12

• Hip Abduction Machine — 3×15

• Seated Calf Raises — 4×15

• Machine Oblique Crunches — 3×15/side

Day 4 — Upper B (Overhead Press Focus)

• Overhead Press — 4×5

• Lat Pulldowns (wide grip) — 4×8

• Incline Smith Machine Press — 3×10

• Seated Cable Rows — 3×10

• Rear Delt Flys — 3×15

• Overhead Tricep Extensions — 3×12

• Machine Preacher Curls — 3×12

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**WEEK 1**

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🔵 **WORKOUT A**

**1. Main Lifts (Strength) Rest 3 Minutes**

- Back Squats – 1 × 1, 3 × 4

- Incline Bench Press – 1 × 1, 3 × 6

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**

- Romanian Deadlifts – 3 × 6–8

- Chest-Supported Rows– 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump) Rest 1 Minute**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Bicep Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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🟢 **WORKOUT B**

**1. Main Lifts (Strength) Rest 3 Minutes**

- Sumo Deadlifts – 1 × 1, 3 × 4

- Overhead Press – 1 × 1, 3 × 6

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**

- Belt Squats – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Chest Press – 3 × 6–8

**3. Accessories (Pump) Rest 1 Minute**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

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🔵 **WORKOUT A**

**1. Main Lifts (Strength)**

- Back Squats – 1 × 3, 3 × 6

- Incline Bench Press – 1 × 3, 3 × 8

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Romanian Deadlifts – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump)**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Biceps Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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**WEEK 2**

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🟢 **WORKOUT B**

**1. Main Lifts (Strength)**

- Sumo Deadlifts – 1 × 2, 3 × 5

- Overhead Press – 1 × 3, 3 × 8

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Belt Squats – 3 × 6–8

- Chest-Supported Rows – 3 × 6–8

- Machine Chest Press – 3 × 6–8

**3. Accessories (Pump)**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

---

🔵 **WORKOUT A**

**1. Main Lifts (Strength)**

- Back Squats – 1 × 5, 3 × 8

- Incline Bench Press – 1 × 5, 3 × 10

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Romanian Deadlifts – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump)**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Bicep Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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🟢 **WORKOUT B**

**1. Main Lifts (Strength)**

- Sumo Deadlifts – 1 × 3, 3 × 6

- Overhead Press – 1 × 5, 3 × 10

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Belt Squats – 3 × 10–12

- Chest-Supported Rows – 3 × 10–12

- Machine Chest Press – 3 × 10–12

**3. Accessories (Pump)**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

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**PROGRESSION BLOCK**

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**Incline Bench & OHP**

- Workout 1: 1 × 1 @95–97%, 3 × 6 @75%

- Workout 2: 1 × 3 @90%, 3 × 8 @70%

- Workout 3: 1 × 5 @85%, 3 × 10 @65%

*Add 5–10lbs per block*

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**Back Squat**

- Workout 1: 1 × 1 @95–97%, 3 × 4 @80%

- Workout 2: 1 × 3 @90%, 3 × 6 @75%

- Workout 3: 1 × 5 @85%, 3 × 8 @70%

*Add 10–15lbs per block*

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**Sumo Deadlift**

- Workout 1: 1 × 1 @95-97%, 3 × 4 @80%

- Workout 2: 1 × 2 @93%, 3 × 5 @75%

- Workout 3: 1 × 3 @90%, 3 × 6 @70%

*Add 15–20lbs per block**

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I don't have cancer but I do have a family history

both mother and father got it, my mother died