Training
Hayden's Split
The exact split I'm running right now, built around progression, recovery, and high-quality reps. Six training days covering chest, back, shoulders, and three distinct leg sessions.
Monday
2Tuesday
2Wednesday
1Thursday
2Friday
2Saturday
2Sunday
1Drag any workout card to rearrange your week. Click a card to jump to its exercises.
Exercise Breakdown
Full exercise list, sets, and rep ranges for every session.
Chest & Biceps
- Incline chest press2x6-8
- Chest press2x6-8
- Incline chest flies3x8-10
- Incline DB curls2x6-8
- Flat Bench Hammer curls2x6-8
- Rope curls2x8-10
- Cable curls2x8-10
Back & Triceps
- Lat pull down2x5-8
- Single arm row2x5-8
- Close grip cable row2x8-10
- Reverse flies2x8
- Single arm lat pull down1x8-10
- Tricep push down (machine)2x6-8
- FB Ez bar tricep extension2x4-6
- Tricep push down2x8
- Single arm push down2x failure
Shoulders
- SM press2x6-8
- Seated lat raises2x8
- Rear delt2x20
- Cable lat raises3x10-12
- DB front raises2x8
Leg Day 1
- Deadlift4x4
- Lying single leg hamstring curls2x8
- Leg press3x8-10
- Leg extensions2x8
- Both hip abductor machines2x10-12
Leg Day 2
- Squat4x4
- Single leg quad extensions2x8-10
- Hip abduction and adduction2x12-15 or 2x8-10
Leg Day 3
- Barbell RDL2x8
- Walking lunges2x12
- Quad extensions2x8-10
- Single leg hamstring curl2x10-12
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