summer '26 gym split
my summer internship schedule allows for gym 5-6x per week, so here's the split i've been doing!
monday: legs & yoga
Deadlift w hex bar
45x10, 135x10, 185x8, 205x6
Back squat
45x10, 135x10, 185x6, 185x6
Glute/Hamstring raises w plate
4x8 25 lbs
Glute kickback machine
4x8
Adductor/abductor machine
4x8
Hip thrust machine
4x8
20 min yoga
tuesday: chest, triceps, & core
Bench press
10x45, 10x65, 6x95, 10x65
Assisted tricep dips
4x8
Incline chest press
10x0, 10x20, 8x50, 8x50
Tricep pulldowns
4x8
Farmers carry 2 40lb kettlebells
3 laps
20 min core
wednesday (optional): swim, core, & yoga
Warmup
400 easy
3x50 @ :45
2x100 builds
Main set
10x25 sprints @ :60
100 easy
10x25 sprints @ :45
100 easy
10x25 sprints @ :30
100 easy
Cooldown
300 easy
20 min core
20 min yoga
thursday: legs & yoga
Deadlift w hex bar
45x10, 135x10, 185x8, 205x6
Back squat
45x10, 135x10, 185x6, 185x6
Glute/Hamstring raises w plate
4x8 25lbs
Leg press
10x180, 10x250, 10x250, 6x300
Bulgarian split squats
4x10 each 40 lb kettlebell
Leg extension machine
4x8
20 min yoga
friday: back, biceps, & core
OHP w barbell
10x45, 8x65, 6x75, 6x75
Bent over rows w barbell
8x45, 8x65, 8x65, 6x95
Seated row
4x8
Lat pulldowns
4x8
Assisted pullups
4x5
20 min core
saturday: run
3+ mile run
3+ min plank


















