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Routine Builder
Autumn 2026
Created by
Emily Clements
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Autumn - Day 4 (Glutes and posterior chain)
Day 1
Deadlift (Trap bar)
1 sets
Romanian Deadlift (Barbell)
1 sets
Back Extension (Weighted Hyperextension)
1 sets
Hip Abduction (Machine)
1 sets
Seated Leg Curl (Machine)
1 sets
Toes to Bar
1 sets
Autumn - Day 3 (upper)
Day 2
Chest Press (Machine)
1 sets
Single Arm Cable Row
1 sets
Lat Pulldown - Close Grip
1 sets
Face Pull
1 sets
Lateral Raise (Dumbbell)
1 sets
Triceps Pushdown
1 sets
Cable Core Palloff Press
1 sets
Rest Day
Autumn - Day 2 (Quads and glutes)
Day 4
Hack Squat (Machine)
1 sets
Bulgarian Split Squat
1 sets
Leg Extension (Machine)
1 sets
Standing Cable Glute Kickbacks
1 sets
Standing Calf Raise (Dumbbell)
1 sets
Autumn - Day 1 (Back)
Day 5
Chin Up
2 sets
Bent Over Row (Barbell)
2 sets
Lat Pulldown (Cable)
1 sets
Straight Arm Lat Pulldown (Cable)
1 sets
Butterfly (Pec Deck)
1 sets
Hammer Curl (Dumbbell)
1 sets
