The Only Workout Split You Need This Sunmer

Author: Alexia Pineda

Summer is approaching and with it comes our desire to look and feel our best. But let’s be honest, navigating the gym can be overwhelming, especially when you’re not sure where to start. We, at Lando, believe in smart, effective training to get the results you want. That’s why we broke down a simple, but sweaty split that will get you feeling great and strong. 

With that comes feeling good before you step into the gym, so we’ve come to save the day with curated outfits that pair perfectly. 

  • LOWER BODY POWER (MONDAY)

    We need to start the week strong with the most hated: leg day. 

    Warm-Up: 5-10 minutes of light cardio (i.e. incline walk, bike, light jogging). 

    Our Lando Icon 6” Shorts are perfect for getting those legs warm and ready. 

    Compound Lift 1: Barbell Squats (3 sets of 6-8 reps) Focus on depth and control. 

    Compound Lift 2: Deadlifts (3 sets of 6-8 reps) 

    Feel the stretch in your hamstrings. 

    Accessory 1: Leg Press (3 sets of 10-12 reps) 

    Accessory 2: Leg Curls (3 sets of 10-12 reps) 

    Accessory 3: Calf Raises (3 sets of 15-20 reps) 

    Cool-down & Stretch: Ensure you stretch your quads and hamstrings. For our females, the flexible and supportive Eola Seamless Shorts are ideal for both the workout and post stretch.

  • UPPER BODY STRENGTH (TUESDAY)

    Warm-Up: Dynamic arm circles and band pull-aparts. 

    Our Vapor Regular T-Shirt provides unrestricted movement for your upper body warm-up. 

    Compound Lift 1: Barbell Bench Press (3 sets of 6-8 reps)

    Compound Lift 2: Barbell Rows (3 sets of 6-8 reps) 

    Accessory 1: Incline Bench Press (3 sets of 10-12 reps) 

    Accessory 2: Lat Pulldowns (3 sets of 10-12 reps) 

    Accessory 3: Overhead Dumbell Press (3 sets of 15-20 reps) 

    Accessory 4: Face Pulls (3 sets of 15-20 reps) 

    Core: Plank (3 sets of 30-60 secs)

    For reliable support throughout your core workout, the Eola Seamless Bra is a fantastic choice.

    Move your body today, it needs love too.

  • ACTIVE RECOVERY/ CARDIO (WEDNESDAY)

    This day is all about improving cardiovascular health and aiding in recovery mid-week. 

    Option A: Moderate Intensity Cardio: 30-45 minutes of brisk walking, cycling, jogging, etc. For ultimate comfort, throw on the Terra Pump Cover — it’s a 100% cotton build, making it perfect for lighter activity. 

    Option B: Low Impact Active Recovery: Yoga, stretching, or light swimming. 

    Whichever you choose, make sure you’re moving your body in a way that feels good to you. 

  • LOWER BODY DEFINITION (THURSDAY)

    Warm-Up: 5-10 minutes of light cardio focusing on glute activation (i.e. glute bridges, band walks, stair master, etc).

    Our Lando Icon 5” 2in1 Shorts offer the perfect blend of flexibility and support in these movements. 

    Compound Lift 1: Sumo Deadlifts or Regular Deadlifts (3 sets of 5-8 reps)

    Compound Lift 2: Lunges (Dumbell or Barbell) (3 sets of 8-10 per leg) 

    Accessory 1: Glute bridges or Hip Thrusts (3 sets of 12-15 reps) Go lower in reps if the weight is heavier.

    Accessory 2: Leg Extension (3 sets of 12-15 reps) 

    Accessory 3: Hamstring Curls (3 sets of 12-15 reps) 

    Cool-down & Stretch: Focus on hip flexors and glute stretches. The Eola Seamless Leggings allows for the support and secureness, allowing you to meet your full potential. 

  • UPPER BODY DEFINITION (FRIDAY)

    Warm-Up: Light resistance band work for shoulders and arms. The lightweight and breathable Cloud 7” Shorts will keep you comfortable and ready for your workout. 

    Compound Lift 1: Push-ups (3 sets to failure,or weighted, of advanced)

    Compound Lift 2: Pull-ups (Assisted, if needed) (3 sets to failure)

    Accessory 1: Dumbell Lateral Raises (3 sets of 12-15 reps) Sculpt those shoulders! 

    Accessory 2: Cable Crossovers (3 sets of 12-15 reps) 

    Accessory 3: Bicep Curls (Dumbell or barbell, 3 sets of 10-12 reps) 

    Accessory 4: Tricep Pushdowns (3 sets of 10-12 reps) 

    Core: Hanging Leg Raises or Crunches (3 sets of 15-20 reps)

  • KEY TIPS FOR SUMMER SUCCESS:

    • Progressive Overload: Aim to lift a little more each week or do more reps to keep it challenging, both mentally and physically. 
    • Fuel Smart: Hydrate consistently and nourish your body with lean protein, complex carbs, and healthy fats. 
    • Consistency is your Best Friend: Stick to a plan. It doesn’t have to be the one above, find a plan you like and go with it. You’ll be amazed at your progress 
    • Prioritize Sleep: Your body goes into deep sleep between the hours of 10pm-2am. Those hours are vital for muscle repair and recovery. 
    • Look Good, Feel Good: Our Lando Collection is designed to keep you comfortable, stylish, and confident. You will perform your best, when you feel your best. 

    This summer don’t just dream of your ideal physique, work for it with a purpose. This structured split, combined with your dedication and the performance of Lando, will set you up for your strongest, most sculpted summer yet! 

    I’ll leave you with this: Motivation is what gets you there, consistency keeps you there. The team at Lando is cheering you on!! 

    Keep striving!