FARAH'S 4-DAY SPLIT
Week of Apr 27, 2026
Day A
Glutes
Day B
Pull
Day C
Hinge
Day D
Push
CARDIO FIRST
15 min — stepper / incline walk / bike
15:00
⬡ GLUTE FOCUS — Lower Body Push
✓
Hip Thrust Machine
4 × 12 · glute drive machine
↑ PR attempt — up from 60 lbs
62.5 lbs
↑ overload
✓
Goblet Squat
3 × 10 · kettlebell
↑ all 3 sets at 35 lbs — consolidate
35 lbs KB
↑ overload
✓
Bulgarian Split Squat
3 × 8 each leg · dumbbells
↑ working weight at 20, try 22.5 last set
20 → 22.5 lbs
↑ overload
✓
Step-Ups (High Block)
3 × 10 each leg · dumbbells · drive through heel
↑ up from 12.5 lbs
15 lbs ea
↑ overload
✓
Cable Kickback
3 × 15 each leg · cable machine
30 lbs
PR hold
✓
Abductor Machine
3 × 15 · abductor machine
55 lbs
hold
✓
Suitcase Carry
3 × 30 sec · kettlebell · finisher
↑ try 30 lbs if available
26–30 lbs KB
↑ try bump
Reset Day A
CARDIO FIRST
15 min — stepper / incline walk / bike
15:00
⬡ PULL — Back + Biceps
✓
Dumbbell Row
3 × 10 each arm · dumbbell
↑ all sets at 20 lbs — lock it in
20 lbs
↑ overload
✓
Lat Pulldown
3 × 10 · cable or machine
↑ PR attempt — up from 50 lbs
52.5 lbs
↑ overload
✓
Seated Cable Row
3 × 10 · cable machine
Skipped twice — do not skip
baseline
must do
✓
Rear Delt Fly
3 × 12 · dumbbells or cable
↑ up from 5 lbs
7.5 lbs
↑ overload
✓
Bicep Curl (machine)
3 × 10 · curl machine
20 lbs
PR hold
✓
Hammer Curl
3 × 10 · dumbbells
↑ up from 10 lbs
12.5 lbs
↑ overload
Reset Day B
CARDIO FIRST
15 min — stepper / incline walk / bike
15:00
⬡ HINGE — Hamstrings + Posterior Chain
✓
Romanian Deadlift
3 × 10 · dumbbells (2 × 27.5) to break 50 lb wall
↑ use DBs to get past 50 lbs barbell limit
55 lbs total
↑ overload
✓
Lying Leg Curl
3 × 12 · leg curl machine
↑ PR attempt — up from 40 lbs
42.5 lbs
↑ overload
✓
Single-Leg RDL
3 × 8 each leg · dumbbells both hands
18 lbs ea
PR hold
✓
Hip Thrust Machine
3 × 12 · glute drive machine · heavier than Day A
↑ target higher than Day A — go for 65 lbs
65 lbs
↑ overload
✓
Step-Ups (High Block)
3 × 10 each leg · dumbbells · drive through heel
↑ up from 9–13 lbs baseline on C day
13 lbs ea
↑ building
✓
Cable Kickback
3 × 15 each leg · cable machine · superset w/ abs
20 lbs
⬡ abs superset
Reset Day C
CARDIO FIRST
15 min — stepper / incline walk / bike
15:00
⬡ PUSH — Chest + Shoulders + Triceps
✓
Chest Press (machine)
3 × 10 · chest press machine
20+ lbs
log weight
✓
Incline Dumbbell Press
3 × 10 · dumbbells · incline bench
12.5 lbs ea
hold / build
✓
Lateral Raise
3 × 12 · dumbbells
5 lbs
hold form
✓
Overhead Press (dumbbell)
3 × 10 · dumbbells
baseline
log weight
✓
Tricep Pushdown
3 × 12 · cable machine
↑ up from 5 lbs
7.5 lbs
↑ overload
✓
Overhead Tricep Extension
3 × 12 · dumbbell or cable
↑ PR attempt — up from 15 lbs
17.5 lbs
↑ overload
Reset Day D