Training in 2026 means understanding that the gym is not the goal — it's the tool. The goal is showing up consistently enough that your body has no choice but to adapt. Here's the split we've built our lifestyle around.
The Philosophy
We don't believe in 6-day "every muscle every week" splits designed to sell supplements. We believe in progressive overload, adequate recovery, and training with intention every single time you walk through that door. Four days. Maximum output. The rest is recovery.
Day 1 — Push (Chest / Shoulders / Triceps)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Flat Barbell Bench Press | 4 | 5–6 | Heavy — progressive overload |
| Incline Dumbbell Press | 3 | 8–10 | Control the negative |
| Cable Chest Fly | 3 | 12–15 | Full stretch at bottom |
| Seated Shoulder Press | 4 | 8–10 | Dumbbells or barbell |
| Lateral Raises | 4 | 15–20 | Light weight, strict form |
| Tricep Pushdowns | 3 | 12–15 | Keep elbows fixed |
| Skull Crushers | 3 | 10–12 | EZ-bar or dumbbells |
Day 2 — Pull (Back / Biceps / Rear Delts)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Weighted Pull-Ups | 4 | 5–8 | Full range of motion |
| Barbell Row | 4 | 6–8 | Chest to pad or strict |
| Seated Cable Row | 3 | 10–12 | Squeeze at peak contraction |
| Single-Arm Dumbbell Row | 3 | 10–12 | Per arm — no rotation |
| Face Pulls | 4 | 15–20 | Shoulder health — never skip |
| Barbell Curl | 3 | 8–10 | Strict — no swinging |
| Hammer Curl | 3 | 10–12 | Brachialis focus |
Day 3 — Legs (Quad / Hamstring / Glute Focus)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Back Squat | 4 | 5–6 | The non-negotiable |
| Romanian Deadlift | 4 | 8–10 | Hinge — don't round |
| Leg Press | 3 | 10–15 | High and wide for glutes |
| Walking Lunges | 3 | 12 / leg | Bodyweight or dumbbell |
| Leg Curl | 4 | 12–15 | Slow eccentric — 3 seconds down |
| Standing Calf Raise | 4 | 15–20 | Full stretch each rep |
Day 4 — Upper Body Hypertrophy (Full Upper, Higher Volume)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline Bench Press | 4 | 8–10 | Controlled tempo |
| Dumbbell Row | 4 | 10–12 | Alternate arms |
| Cable Lateral Raise | 4 | 15–20 | Unilateral — better isolation |
| Chest-Supported Row | 3 | 12–15 | Rear delt focus |
| Overhead Tricep Extension | 3 | 12–15 | Long head focus |
| Incline Dumbbell Curl | 3 | 10–12 | Full stretch at bottom |
Recovery
Days 5, 6, 7 are not "off days." They are active recovery days. Walk. Stretch. Foam roll. Get 7–9 hours of sleep. Eat enough protein (0.8–1g per pound of body weight). Hydration is non-negotiable — our stainless steel VEXR water bottle holds 40oz and keeps water cold through the longest session.
The Gear That Keeps Up
A great session requires great gear. The VEXR Men's Collection is built specifically for athletes who train this way — heavyweight hoodies that warm up with you, joggers that move without restriction, and performance tees that breathe through the hardest sets. Built Different. For athletes who train different.