4-Week Functional Body Building Cycle - Week 4

Written By Robert Mejia

Last week of this microcycle.

Focus:
1: Strength Retention.
2: Movement Efficiency.
3: Recovery & Mobility.
4: Performance Check-In Before Next Cycle.

Weekly Breakdown

  • Day 1 (Monday): Push Day (Chest, Shoulders, Triceps)

  • Day 2 (Tuesday): Pull Day (Back, Biceps)

  • Day 3 (Wednesday): Lower Body Strength & Stability

  • Day 4 (Thursday): Active Recovery or Mobility Work

  • Day 5 (Friday): Functional Full-Body Day

  • Day 6 (Saturday): Optional Light Conditioning

  • Day 7 (Sunday): Rest

Robert Mejia https://ghostmakerathletics.com
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20250217 - Push Day - Chest, Shoulders, & Triceps
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20250216 - Rest Day