Gym Programs — 90 Minute Split

Five-day weekly structure designed for progression and recovery.

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Day 1Mon

Torso

Heavy compound pressing and horizontal pulls focusing on strength.

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Day 2Tue

Limb

Squat patterns, unilateral leg work, and biceps isolation.

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Day 3Wed

Cardio / Active Recovery

Low-impact conditioning, core stability, and mobility work.

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Day 4Thu

Torso

Volume-focused vertical pressing, shoulders, and accessory chest work.

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Day 5Fri

Limb

Deadlift variations, hamstring isolation, and heavy triceps work.

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