The Routine
With Q3 coming to an end and my return back to the U.S.A., I wanted to recap a 5-day split routine that I’ll be using to kickoff Q4. This routine has a solid mix of power and hypertrophy days to keep me growing, and yeah, feeling the burn. With fall setting in, I’m pushing harder to stay focused—and if you’re looking to follow along, buckle up.

Day 1: Upper Body Power

• Barbell Bench Press: 3 sets of 5 reps
• Barbell Pendlay Row: 3 sets of 5 reps
• Pullups: 3 sets of 6-8 reps
• Overhead Press: 3 sets of 6 reps
• Dumbbell Row: 3 sets of 6 reps per side
• Tricep Dips (weighted if possible): 3 sets of 6-8 reps
• Barbell Curl: 3 sets of 6 reps

Day 2: Lower Body Power

• Squats: 3 sets of 5 reps
• Deadlift: 3 sets of 5 reps
• Glute Bridges (Barbell or weighted): 3 sets of 6 reps
• Bulgarian Split Squats: 3 sets of 6 reps each leg
• Romanian Deadlift: 3 sets of 6 reps
• Standing Calf Raises: 4 sets of 10 reps
• Seated Calf Raises: 3 sets of 15 reps

Day 3: Rest
(Ah, sweet rest. Stretch, hydrate, and mentally prepare for the days ahead.)

Day 4: Back and Shoulders Hypertrophy

• T-Bar Row: 3 sets of 12 reps
• Single-arm Dumbbell Row: 3 sets of 12 reps per arm
• Face Pulls: 3 sets of 15 reps
• Seated Dumbbell Overhead Press: 3 sets of 10 reps
• Lateral Raise: 3 sets of 15 reps
• Pullups: 3 sets of 8-10 reps
• Shrugs: 3 sets of 12 reps

Day 5: Lower Body Hypertrophy

• Hip Thrusts (with barbell): 4 sets of 12 reps
• Front Squat: 3 sets of 10 reps
• Step-ups: 3 sets of 12 reps per leg
• Cable Pull-through: 3 sets of 15 reps
• Leg Curls: 3 sets of 15 reps
• Calf Press on Leg Press Machine: 4 sets of 12 reps
• Standing Calf Raises: 3 sets of 15 reps

Day 6: Chest and Arms Hypertrophy

• Incline Dumbbell Press: 4 sets of 12 reps
• Dumbbell Flyes: 3 sets of 15 reps
• Close-grip Bench Press: 3 sets of 10 reps
• Dumbbell Curl: 3 sets of 12 reps
• Skull Crushers: 3 sets of 12 reps
• Hammer Curl: 3 sets of 12 reps
• Tricep Rope Pushdown: 3 sets of 15 reps

Day 7: Rest
You earned this one.

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Retrospective
Focus: The goal for this routine? Build strength with power days, and follow it up with hypertrophy work to fill out those shirts just a bit tighter. I’m still chasing better back development (because, really, who doesn’t want wings?), and trying to maintain balance across my body. As always, trying to keep form tight and injury-free.

Nutrition: Honestly, the kitchen is becoming just as important as the gym lately. Still keeping my protein intake in check—around 190 grams daily—and working to ensure I’m not devouring every carb in sight. But with fall rolling in, I’ve been getting into more hearty, fire-cooked meals. Cue Francis Mallmann, the open-flame god, and the Recipe of the Week…

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Recipe of the Week: Mallmann’s Charred Salmon with Avocado Smash (for When You Want Gains, Not Guilt)

Ingredients:

• 2 salmon fillets (skin-on, because we’re not monsters)
• 1 ripe avocado (for your Instagram-worthy side dish)
• Olive oil (obviously)
• 1 lime (zest and juice, for those summery vibes)
• Fresh cilantro, chopped (just enough to look like you tried)
• Coarse salt & pepper
• Red pepper flakes (optional, for those feeling spicy)
• Your tears of joy (optional, but highly recommended)

Instructions:

Step 1: Prep Your Fire
If you’re feeling like an outdoor badass, cook this over a wood fire or charcoal grill. If you’re less of a caveman and more of a “I have an apartment,” a cast-iron pan on the stove will do just fine. Just crank the heat up and imagine you’re in the wilderness while you ignore the smoke detector.

Step 2: Salmon Situation
Brush the salmon fillets with olive oil and sprinkle a good amount of coarse salt and pepper on both sides. You want it crispy, not sad. Drop a little red pepper flakes on there if you need to prove you can handle the heat.

Step 3: Sear and Char
Place the salmon skin-side down on the fire (or your smoking pan of doom). Press it down a bit, so the skin gets nice and crispy—about 3-4 minutes should do it. Then, flip it and sear the flesh side for another 2-3 minutes. You’re looking for that perfectly charred, slightly smoky flavor. The kind that screams, “I totally know what I’m doing” even if you don’t.

Step 4: The Avocado Smash
While your salmon’s getting its glam char treatment, scoop out the avocado into a bowl. Add lime juice, lime zest, and a pinch of salt. Smash it up with a fork like you’re mad at it for ruining your toast budget. Stir in cilantro, because we’re still pretending to be classy.

Step 5: Assemble the Gains
Once your salmon is done, slap it on a plate next to your freshly smashed avocado. Squeeze a little extra lime juice over everything, because citrus is the new flex. Look at that plate—green, healthy fats, protein—you’re basically starring in your own fitness show.

Mallmann’s Pro Tip:
If you want to go full Mallmann, toss a couple of whole limes directly into the fire for a minute or two. The heat softens them, intensifies the juice, and makes you look like you know some fancy chef tricks. (You do now.)

Pairing Suggestion:
Keep it light with a side of grilled asparagus or roasted sweet potatoes. Or just eat it solo because that avocado is doing all the heavy lifting on the flavor front.

Kudos* to a new friend in my neighborhood that put me on to Mallmann and reignited my passion to cook a bit more outdoors lately.