Machine & DB Strength Builder is a focused upper/lower split designed to maximize strength and hypertrophy while protecting joints and enhancing recovery. This four-day microcycle combines heavy machine-based compound lifts—like assisted pull-ups, chest press, and leg press—with targeted dumbbell work such as goblet squats, Romanian deadlifts, and alternating curls to build balanced muscle and functional strength. Training each muscle group twice per week, the program blends lower-rep strength work with moderate-rep hypertrophy sets to stimulate high-threshold motor units while driving muscle growth. It’s ideal for experienced lifters who want progressive overload, joint-friendly structure, and sustainable gains within 45–75 minute sessions. Week 1 Training Session 1: Push (Upper Body) Day Training Session 2: Pull (Upper Body) Day Training Session 3: Legs Training Session 4: Repeat session 1 - Push Day Week 2 Training Session 1: Pull** Training Session 2: Legs Training Session 3: Push Training Session 4: Pull** Week 3 Training Session 1: Legs** Training Session 2: Push Training Session 3: Pull Training Session 4: Legs** Week 4 Training Session 1: Push** Training Session 2: Pull Training Session 3: Legs Training Session 4: Push** Keep cycling through the program this way - so each week you'll get two of the same workouts for that particular week. You basically get the same workout at the start (day 1) and end (day 4) of the week. Follow the program for 8-12 weeks for best results. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit