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Routine Builder
Summer 2026
Created by
Emily Clements
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Day 4 - Full body (Summer 2026)
Day 1
Deadlift (Trap bar)
4 sets
Incline Bench Press (Barbell)
4 sets
Bulgarian Split Squat
6 sets
Standing Cable Glute Kickbacks
6 sets
Seated Leg Curl (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Hanging Knee Raise
3 sets
Day 3 - Upper body hypertrophy (Summer 2026)
Day 2
Pull Up (Assisted)
1 sets
Single Arm Lat Pulldown
1 sets
Chest Supported Incline Row (Dumbbell)
1 sets
Face Pull
1 sets
Rear Delt Reverse Fly (Machine)
1 sets
EZ Bar Biceps Curl
1 sets
Farmers Carry
1 sets
Side Plank
1 sets
Day 1 - Pull strength (Summer 2026)
Day 3
Deadlift (Barbell)
1 sets
Pull Up (Assisted)
1 sets
Chest Supported Incline Row (Dumbbell)
1 sets
Lat Pulldown (Cable)
1 sets
Back Extension (Weighted Hyperextension)
1 sets
Hammer Curl (Dumbbell)
1 sets
Cable Core Palloff Press
1 sets
Day 2 - Push and Quads (Summer 2026)
Day 4
Bench Press - Close Grip (Barbell)
4 sets
Incline Bench Press (Dumbbell)
3 sets
Goblet Squat
3 sets
Step Up
6 sets
Single Arm Landmine Press (Barbell)
6 sets
Triceps Pushdown
3 sets
Dead Bug
3 sets
