WEEKLY
VIBE

Advanced · 6 Days

Push / Pull / Legs Split

6
Training Days
2×
Leg Frequency
PPL
Split Type
HYP
Goal
01
Push

Chest · Shoulders · Triceps

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Arm Circles Warm-Up
 - 2 15
Push-Up to Downward Dog Warm-Up
 - 2 10

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Bench Press Strength
 185 lbs 3 8
Incline Press Strength
 135 lbs 3 8
Arnold Press Strength
 30 lbs 3 8
Lateral Raise Hypertrophy
Side delt development
 10 lbs 3 12
Overhead Tricep Rope Extension Hypertrophy
 35 lbs 3 10
Tricep Rope Pushdown Hypertrophy
 35 lbs 3 10
Weighted Plank Core
 25 lbs 3 60 sec
Bike Cardio
 - - 15 min / 70 RPM
02
Pull

Back · Biceps · Rear Delts

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Band Pull-Apart Warm-Up
 - 2 15
Scapular Pull-Up Warm-Up
 - 2 10

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Wide Grip Pull-Up Strength
 BW 3 10
Neutral Grip Pull-Up Strength
 BW 3 7
Deadlift Strength
 205 lbs 3 8
Seated Cable Row Strength
 135 lbs 3 10
Face Pull Hypertrophy
 40 lbs 3 15
Hammer Curl Hypertrophy
 35 lbs 3 10
Incline Seated Curl Hypertrophy
 25 lbs 3 8
Declined Sit-Up Core
 185 lbs 3 20
Bike Cardio
 - - 15 min / 70 RPM
03
Yoga & Mobility

Active Recovery · Mobility · Flexibility

⚡Focus on gentle movement and stretching to promote recovery and reduce muscle soreness.

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Foam Rolling Warm-Up
 - - -
Dynamic Stretching Warm-Up
 - - 5-10 min

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Yoga Flow Flexibility
 - - 15-20 min
04
Legs A

Quadriceps · Glutes · Calves

⚡Complete VMO warm-up before loading. Push knees out in line with toes throughout all movements.

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Banded Terminal Knee Extension Warm-Up
VMO Activation
 Band 2 15
Clamshells Warm-Up
Glute Medius Activation
 Band 2 15
Banded Lateral Walks Warm-Up
 Band 2 20 steps

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Barbell Squat Strength
 155 lbs 3 8
Leg Press Strength
Close stance - VMO bias
 270 lbs 3 10
Hip Thrust Strength
 40 lbs 3 12
Abductor Hypertrophy
 45 lbs 3 10
Hip Adductor Hypertrophy
 45 lbs 3 10
Standing Calf Raise Hypertrophy
3-second slow eccentric
 BW 3 12
Hanging Leg Raise Core
 BW 3 15
Bike Cardio
 - - 15 min / 70 RPM
05
Conditioning

Cardio Endurance · Core Strength

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Jump Rope Warm-Up
 - 2 5 min
Dynamic Stretching Warm-Up
 - - 5-10 min

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Bike Intervals Cardio
1 min easy / 2 min hard
 - - 30 min
Mountain Climbers Cardio & Core
 - 3 40
Bicycle Crunches Core
 - 3 25
Dead Bugs Core
 - 3 20
06
Legs B

Hamstrings · Glutes · Calves

⚡ Push knees out in line with toes throughout all movements.

Click any exercise to see description & guide

Warm-Up
ExerciseWeightSetsReps
Banded Terminal Knee Extension Warm-Up
VMO Activation
 Band 2 15
Clamshells Warm-Up
Glute Medius Activation
 Band 2 15
Banded Lateral Walks Warm-Up
 Band 2 20

Click any exercise to see description & guide

Main Workout
ExerciseWeightSetsReps
Hack Squat Strength
Knee-Friendly alternative to barbell squat
 275 lbs 3 10
Leg Curl Strength
Hamstring Isolation - Critical Addition for Balanced Leg Development
 110 lbs 3 10
Romanian Deadlift Strength
 155 lbs 3 8
Step-Ups Strength
 20 lbs each hand 3 10 each leg
Seated Calf Raise Hypertrophy
3-second slow eccentric
 45 lbs 3 12
Lu Raises Hypertrophy
Full Shoulder Development
 10 lbs 3 12
Standing Lat Pulldown Hypertrophy
 60 lbs 3 10
07
Recovery

Rest and Recovery

⚡Take a full rest day to allow your body to recover and adapt to the training stimulus. Focus on nutrition, hydration, and sleep to optimize recovery.
💤

Full Rest

Growth happens during recovery. Prioritize sleep, hydration, and nutrition today.