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Routine Builder
Summer 2026 (Final)
Created by
thefreetourist07
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1. Back and posterior chain
Day 1
Romanian Deadlift (Barbell)
4 sets
Pull Up (Assisted)
4 sets
Dumbbell Row
6 sets
Straight Arm Lat Pulldown (Cable)
4 sets
Rear Delt Reverse Fly (Dumbbell)
4 sets
Bicep Curl (Cable)
3 sets
Bicep Curl (Dumbbell)
3 sets
2. quads and glutes
Day 2
Squat (Barbell)
4 sets
Bulgarian Split Squat
6 sets
Leg Extension (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Standing Cable Glute Kickbacks
6 sets
Standing Calf Raise (Barbell)
3 sets
Rest Day
3. Upper body
Day 4
Chest Press (Machine)
4 sets
Single Arm Cable Row
6 sets
Cable Leaning Lateral Raise
6 sets
Face Pull
3 sets
Triceps Pushdown
3 sets
EZ Bar Biceps Curl
3 sets
Dead Hang Stretch
1 sets
Knee Raise Parallel Bars
3 sets
4. Glute builder
Day 5
Deadlift (Trap bar)
5 sets
Dumbbell Step Up
6 sets
Back Extension (Weighted Hyperextension)
4 sets
Hip Abduction (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Sled Push
3 sets
Good Morning (Barbell)
3 sets
Rest Day
Rest Day
