Optional cardio… and 💪🏼 show 🤷🏼‍♂️

Active recovery days are honestly underrated, especially in a 4-day hypertrophy split.

We run an upper/lower A, then an active recovery day, then upper/lower B. That middle day is what keeps everything moving.

After two hard sessions, your body’s carrying fatigue through your muscles and joints, so instead of doing nothing, you come in and just get good movement in.

30 minutes of incline walking at around 10% and 3 mph is kind of the gold standard. It’s low impact, gets blood flowing, and helps you recover without adding more stress. You’re also getting a bit of VO2 work in, which just supports everything else you’re doing.

Then 10–20 minutes of full body stretching. Open things up, reduce stiffness, reset a bit.

And if you want, finish with a quick “gun show.” Light rope curls, rope pushdowns, and some cross-body rope pulls for rear delts. Nothing heavy, just controlled reps, getting a pump, helping those smaller muscles recover.

So when you roll into upper/lower B, you actually feel ready to train again.

And if you’re feeling good, you can layer in an optional VO2-style session later in the week, or just keep it similar to this. It all comes down to how well you’re recovering.

That’s the whole point. Keep the system moving without beating it up.

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