Day 1 –Vertical push exercises
Day 2 – Quad-dominant and hip-dominant exercises
Day 3 – Rest
Day 4 – Horizontal push exercises
Day 5 – Rest
Day 6 – Vertical and horizontal pull exercises
Day 7 – Rest
This routine ensures there are at least three days of recovery between each pulling and pushing exercise. Some people may find they need slightly less or more time to recover, which will depend on their training level and intensity. Because the hips and quads are such large muscle groups, there’s no need to work them more than once a week.