SYMBIOTE: 4 Day Synergy Split

This program will mostly pair muscle groups that work synergistically. The Four training days are Back + Hamstrings, Chest + Triceps, Quads + Calves, and Shoulders + Biceps. This split checks all the boxes, but leaves room for focusing certain muscle groups with more volume. The exercise selection focuses on basic movements that can effectively be progressed, while also allowing some variation where needed. With this program, you can spread the 4 workouts throughout each week if you need more recovery time (recommended for beginners) it can also be run 4 days on, 1 day off, on repeat; or it can even be run perpetually if you feel your recovery is up to par. If you choose either of the latter options just run the program twice in a row (and consider at least a week deload in between )

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Week 12

Posterior chain/Pull Day. All exercises min. 2 sets-Can add sets after first couple weeks as needed

Bent Over Row (Barbell)

Stiff Leg Deadlift

Pull-Up (Bodyweight)

Seated Hamstring Curl

Back + Hamstrings 

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Chest + Triceps

High Bar Squat (Barbell)

Split Squat (Smith Machine)

Seated Calf Raise

Standing Calf Raise

Quads + Calves 

Face Pull

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Shoulders + Biceps 

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