PROGRAM

3-Day Full Body Split

Entraînement

DAY A

Strength and volume on the fundamentals.

  1. 01Squat4 sets x 8-10
  2. 02Bench Press4 sets x 8-10
  3. 03Bent Over Row4 sets x 8-10
  4. 04Lateral Raise3 sets x 12-15
  5. 05Plank3 sets x 45 sec

Entraînement

DAY B

Hinge, vertical push and pull.

  1. 01Romanian Deadlift4 sets x 8-10
  2. 02Overhead Press4 sets x 8-10
  3. 03Lat Pulldown4 sets x 10-12
  4. 04DB Curl3 sets x 10-12
  5. 05Hanging Knee Raise3 sets x 12-15

Entraînement

DAY C

Leg and upper body volume.

  1. 01Leg Press4 sets x 10-12
  2. 02Incline DB Press4 sets x 10-12
  3. 03Cable Row4 sets x 10-12
  4. 04Leg Curl3 sets x 12-15
  5. 05Tricep Pushdown3 sets x 12-15

Habitudes

How to run it

  • Rotate DAY A, B and C across 3 days a week
  • Rest a day between sessions
  • Add weight or a rep every week
  • In and out in 45 to 60 minutes

Nutrition

Pair it with the basics

  • 1g of protein per pound of goal bodyweight
  • 8,000 to 10,000 steps a day
  • 7 to 9 hours of sleep
  • A small calorie deficit