Summer Body 2026

Press, row, repeat. Heavy end of the rep range.

1. 1
   Barbell Bench Press 4×5-8

   Elbows at 45 degrees, not flared to 90.

   or 6 other ways to do it

2. 2
   Barbell Row 4×6-10

   Heavy but no jerking. Torso angle stays put.

   or 10 other ways to do it

3. 3
   Standing Barbell Overhead Press 3×8-12

   Bar path straight up past the nose.

   or 7 other ways to do it

4. 4
   Lat Pulldown 3×8-12

   Assisted or banded is fine. Full range is not optional.

   or 7 other ways to do it

5. 5
   Barbell Curl 3×10-12

   Elbows in front of the ribs, not behind.

   or 6 other ways to do it

6. 6
   Rope Triceps Pushdown 3×10-15

   Lean in slightly, lock the shoulder.

   or 4 other ways to do it

Squat, hinge, press, curl. In that order.

1. 1
   Barbell Back Squat 4×5-8

   Brace before you unrack, not after.

   or 8 other ways to do it

2. 2
   Barbell Romanian Deadlift 3×8-10

   Stop when your hamstrings do, not when the plates touch.

   or 6 other ways to do it

3. 3
   Leg Press 3×12-15

   Half the rest you take on squats.

   or 4 other ways to do it

4. 4
   Lying Leg Curl 3×10-12

   Hips stay flat on the pad.

   or 5 other ways to do it

5. 5
   Standing Calf Raise 4×12-15

   Slow down. Nobody grew calves by bouncing.

   or 5 other ways to do it

6. 6
   Hanging Leg Raise 3×12-15

   Hanging if you can, lying if you can't.

   or 4 other ways to do it

Boring on purpose. That's the dose.

1. 1
   Treadmill Run 1×10 min

   Warm up. Ramp the heart rate, don't shock it.

   or 5 other ways to do it

2. 2
   Assault Bike Steady State 1×35 min

   Zone 2 the whole way. Nose breathing is a good check.

   or 4 other ways to do it

3. 3
   Treadmill Run 1×5 min

   Spin the legs out.

   or 5 other ways to do it

4. 4
   Weighted Side Plank 2×45s each

   Two minutes of core so it wasn't only cardio.

   or 4 other ways to do it

Same muscles, more reps, more pump.

1. 1
   Incline Barbell Press 4×6-10

   Dumbbells. Bring them together but don't clank.

   or 6 other ways to do it

2. 2
   Lat Pulldown 4×6-10

   Weighted if you can hold 10 bodyweight reps.

   or 7 other ways to do it

3. 3
   Pec Deck 3×12-15

   Big stretch, small squeeze. Cables beat dumbbells here.

   or 5 other ways to do it

4. 4
   Barbell Row 3×10-12

   Chest-supported so the low back stays out of it.

   or 10 other ways to do it

5. 5
   Dumbbell Lateral Raise 4×12-20

   Drop set the last one. Go until the arms stop moving.

   or 4 other ways to do it

6. 6
   Dumbbell Hammer Curl 3×10-12

   Across the body if the elbows complain.

   or 4 other ways to do it

7. 7
   EZ-Bar Skullcrusher 3×10-12

   EZ bar. Straight bar chews wrists.

   or 5 other ways to do it

Deadlift day with glutes on the back end.

1. 1
   Conventional Deadlift 4×3-6

   Reset every rep. Touch and go hides bad positions.

   or 8 other ways to do it

2. 2
   Dumbbell Bulgarian Split Squat 3×8-10 each

   Back foot elevated. Front shin vertical-ish.

   or 4 other ways to do it

3. 3
   Barbell Hip Thrust 4×8-12

   Two second hold at lockout. Every rep.

   or 5 other ways to do it

4. 4
   Leg Extension 3×12-15

   Last set is a myo-rep set. Earn it.

   or 4 other ways to do it

5. 5
   Weighted Back Extension 3×12-15

   Round up, then extend. Glutes finish it.

   or 6 other ways to do it

6. 6
   Standing Calf Raise 3×15-20

   Toes straight ahead.

   or 5 other ways to do it

One hour, one pace, podcast on.

1. 1
   Treadmill Run 1×60 min

   Treadmill at 3.5 mph, 8% incline. Or an easy bike.

   or 5 other ways to do it

2. 2
   Standing Calf Raise 3×20

   Bodyweight, off a step.

   or 5 other ways to do it

3. 3
   Weighted Plank 3×60s

   Because you were going to skip core again.

   or 4 other ways to do it

4. 4
   Weighted Back Extension 2×15

   Slow. Undo the sitting.

   or 6 other ways to do it