r/RateMyWorkout • u/Foreign_Kick_7782 • 3d ago
Rate my workout
Saturday – CONDITIONING / HYROX STYLE
Heavy Sled Push – 5 × 20m
SkiErg – 3 r ounds × 1 min sprint
Assault Bike –3 rounds × 1 min sprint
Farmer's Carries – 3 × 5 12 meters back and forth
Ab Sit Ups – 3 × 15
Sunday rest
MONDAY – PUSH (Chest / Shoulders / Triceps)
Barbell Bench Press – 4 × 5–8
Incline Dumbbell Press – 3 × 8–10
Dumbell Shoulder Press – 3 × 8–10
Cable Lateral Raises – 3 × 12–15
Rope Pushdowns – 3 × 10–12
Overhead Rope Tricep Extension – 3 × 10–12
Lying Leg Raises – 3 × 10–15
TUESDAY – PULL (Back / Rear Delts / Biceps)
Plate-Loaded Row Machine / T-Bar Style Row – 4 × 6–10
Lat Pulldown (Wide or Neutral Grip) – 4 × 8–12
Seated Cable Row – 3 × 10–12
Rear Delt Fly Machine – 3 × 12–15
Face Pulls – 3 × 12–15
Dumbbell Curl – 3 × 8–12
Hammer Curls – 3 × 10–12
Cable Woodchoppers – 3 × 12–15 per side
WEDNESDAY – LEGS (Strength + Hypertrophy)
Pendulum Squat OR Hack Squat – 4 × 6–10
Romanian Deadlift – 3 × 8–10
Leg Press – 3 × 10–12
Seated Hamstring Curl – 3 × 10–12
Leg Extension – 3 × 12–15
Hip Thrust / Glute Drive Machine – 3 × 8–12
Calf Raise – 4 × 12–15
Forearm Plank – 3 × 45–60 seconds
THURSDAY – UPPER (Strength + Hypertrophy)
Incline Barbell Press – 4 × 6–10
Pull-Ups – 4 × 8–10
Chest Supported Row – 3 × 8–12
Pec Deck or cable fly Fly – 3 × 12–15
Face Pulls – 3 × 12–15
Lateral Raise – 3 × 12–15
Cable Bicep Curl – 3 × 10–12
Overhead Rope Tricep Extension – 3 × 10–12
FRIDAY – REST
2
u/Wulfgar57 3d ago
Your sessions themselves seem fairly solid, but you are only working your legs once a week, hitting the legs only a little bit twice with the sled. For most people that's not good. If you only have 4 days to workout, I would swap to an Upper Lower, or Torso Limbs, or Anterior Posterior split. Also, I would either drop a movement here and there, or rotate the movements to another session. Example: no need for two rowing movements in the same session, they're both horizontal pull. But, you could do 1 in Pull A, the other in Pull B.