ULTIMATE 3 DAY HYPERTROPHY ( NO LEG DAYS )

This plan is designed for people who prefer to train within an optimal rep range and set scheme with a push pull format but are not a fan of solo intense leg days. This plan incorporates hypertrophy focused leg exercises  into each session making this split a full body push and full body pull ensuring you train each muscle group within a 4 to 5 day period from one another over 3 training sessions per calendar week with atleast one day rest between workouts for optimal recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Aim to progress the repetitions accross the initial 2 sets of each exercise then add weight.

Incline Bench Press (Dumbbell)

Leg Press (45 Degrees)

Dip (Weighted)

Low To High Cable Fly

Leg Extension

Seated Lateral Raise

Tricep Extension (Cable)

Chest Focus Push Day

Aim to progress the reps accross the initial 2 sets then add weight.

Pull-Up (Weighted)

Pendlay Row

Leg Curl

Shrug (Dumbbell)

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Upper Back Focused Pull Day

Aim to progress the reps accross the initial 2 working sets before adding weight .

Seated Shoulder Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Pec Deck (Machine)

Rolling Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Shoulder Focus Push Day

Aim to progress reps accross the initial 2 working sets before adding weight.

Chin-Up (Weighted)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Cable)

Hammer Curl

Bicep Curl (Cable)

Lat Focus Pull Day

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