Daily Training

Current Split: 7/18/22 Sweendogg Daily Training Challenge Split 6 day split: Day 1: Upper Body Strength [chest, back, shoulders] primary lifts: bench, deadlift Day 2: Lower Body Strength [glutes, quads, hamstrings, calves] primary lifts: back squat, front squat Day 3: Accessories [biceps, triceps, core] primary lifts: overhead carry, Turkish get ups Day 4: Rest Day 5: Upper Body Hypertrophy [chest, back, shoulders] primary lifts: pull ups, push ups Day 6: Lower Body Hypertrophy [glutes, hamstrings, quads, calves] primary lifts: hip thrust, back squat Day 7: Full Body [aerobic endurance, core] primary movement: 1 mile run, farmers carry Previous Split: 6/13/22 Day 1: Chest, Shoulders, Triceps (Dips, Standing Military Press) Day 2: Back, Biceps (Lat Pulldown, Chin Ups) Day 3: Glutes, Quads, Hamstrings (Back Squat, Dumbbell Romanian Deadlifts) Day 4: Rest Day 5: Chest, Back, Shoulders (Bench Press, Pull Ups) Day 6: Glutes, Quads, Hamstrings (Barbell Bulgarian Split Squats, Goblet Squat) Day 7: Full Body (Deadlifts, Weighted Plank)

Day 1: Upper Body Strength [chest, back, shoulders] primary lifts: bench, deadlift Day 2: Lower Body Strength [glutes, quads, hamstrings, calves] primary lifts: back squat, front squat Day 3: Accessories [biceps, triceps, core] primary lifts: overhead carry, Turkish get ups [OR FULL BODY DAY] Day 4: Rest Day 5: Upper Body Hypertrophy [chest, back, shoulders] primary lifts: pull ups, push ups Day 6: Lower Body Hypertrophy [glutes, hamstrings, quads, calves] primary lifts: hip thrust, back squat Day 7: Rest

Day 1: Upper Body Strength [chest, back, shoulders] primary lifts: bench, deadlift Day 2: Lower Body Strength [glutes, quads, hamstrings, calves] primary lifts: back squat, front squat Day 3: Rest Day 4: Upper Body Hypertrophy [chest, back, shoulders] primary lifts: pull ups, push ups Day 5: Lower Body Hypertrophy [glutes, hamstrings, quads, calves] primary lifts: hip thrust, back squat Day 6: Rest Day 7: Rest

Day 1: Upper Body Strength [chest, back, shoulders] primary lifts: bench, deadlift OR Upper Body Hypertrophy [chest, back, shoulders] primary lifts: pull ups, push ups Day 2: Rest Day 3: Lower Body Strength [glutes, quads, hamstrings, calves] primary lifts: back squat, front squat OR Lower Body Hypertrophy [glutes, hamstrings, quads, calves] primary lifts: hip thrust, back squat Day 4: Rest Day 5: Accessories [biceps, triceps, core] primary lifts: overhead carry, Turkish get ups OR Full Body [aerobic endurance, core] primary movement: 1 mile run, farmers carry Day 6: Rest Day 7: Rest *if your goal is strength follow the strength focused training days, if your goal is muscle building follow the hypertrophy training days.

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