What is the current split? 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)
Sweendogg Daily Training Challenge Split: 5 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
[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
Sweendogg Daily Training Challenge Split: 4 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: 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
Sweendogg Daily Training Challenge Split: 3 day split 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.
Why only 10 latest workouts? You have to keep up with me! I post fresh workouts and insights so you keep moving and learning!
Can I save workouts so they don't disappear? Not yet! But message me what workouts you love or want to see more of!