September: Built to Compete week 1
5-Day Foundation Split
Goal: Build strength, establish volume, and lay the groundwork for a stronger September.
MONDAY — Chest + Triceps | Build the Base
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Barbell Bench Press — 4 × 6–8
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Incline Dumbbell Press — 3 × 8–10
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Machine Chest Press — 3 × 10–12
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Cable Fly — 3 × 12–15
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Close-Grip Bench Press — 3 × 8–10
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Rope Triceps Pushdown — 3 × 10–12
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Overhead Cable Triceps Extension — 2 × 12–15
Finisher: Push-ups to failure × 2
TUESDAY — Back + Biceps
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Barbell Row — 4 × 6–8
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Lat Pulldown — 3 × 8–10
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Seated Cable Row — 3 × 10–12
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Single-Arm Dumbbell Row — 3 × 10/side
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Face Pull — 3 × 12–15
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EZ-Bar Curl — 3 × 8–10
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Hammer Curl — 3 × 10–12
Finisher: 30-sec dead hang × 3
WEDNESDAY — Legs
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Back Squat — 4 × 6–8
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Romanian Deadlift — 3 × 8–10
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Leg Press — 3 × 10–12
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Walking Lunges — 3 × 10/leg
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Leg Curl — 3 × 10–12
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Leg Extension — 3 × 12–15
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Standing Calf Raise — 4 × 12–15
Finisher: Wall Sit — 2 × 60 sec
THURSDAY — Shoulders + Abs
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Barbell Overhead Press — 4 × 6–8
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Dumbbell Lateral Raise — 4 × 10–12
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Rear Delt Fly — 3 × 12–15
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Arnold Press — 3 × 8–10
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Cable Lateral Raise — 3 × 12–15
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Face Pull — 3 × 12–15
Core:
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Hanging Knee Raise — 3 × 12
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Cable Crunch — 3 × 12–15
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Plank — 3 × 45–60 sec
FRIDAY — Full-Body Strength
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Deadlift — 3 × 5
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Dumbbell Bench Press — 3 × 8–10
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Pull-Ups — 3 × AMRAP
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Goblet Squat — 3 × 10–12
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Dumbbell Shoulder Press — 3 × 10
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Farmer's Carry — 3 × 30–40 sec
Finisher:
3 Rounds
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10 Burpees
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15 Kettlebell Swings
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20 Mountain Climbers
