Caedo x Bromley 3-Day Mashup

This is a lightly modified version of Alexander Bromley's basic 3-day beginner-to-intermediate program from "SIMPLEST Step by Step Beginner Guide", pg7. It is for people who want a little more volume for biceps, calves, and shoulders. These add maybe 10-15 minutes of training time per session and serve as great warm-ups for the rest of the session.

Housekeeping time: variations.

Bromley's movement recommendations for Day 1 triceps and Day 2 biceps are pretty damn flexible: pick isolation movements that put the muscles in disadvantaged positions. Day 1's superset can be any sort of calf movement and any sort of bicep movement that you can pair easily with it. Day 2's bicep movement should probably be different from Day 1 and 3's. Dumbbell y raises can be replaced by properly set up cable version if you can move an incline bench over to the cables.

Day 3 gets some special notes. First, Bromley chose those specific exercises as developmental exercises to enhance the main lifts done on previous days. If you care about this, these exercises work well, don't change them. On top of the bicep+calf superset, I would add a few sets of any vertical pull. I'm partial to pullups, but any type of pulldown / lat prayer / pullover movement is fine. These will compliment the barbell rows done earlier in the week.

If you do not explicitly care about enhancing those main lifts and just want to treat this as a general hypertrophy day with complimentary exercises, you have a lot more options. Dips vs close grip bench, sldl or hamstring curl vs rdl, zombie squat or quad extension vs front squat. The behind the neck press is hard to offer an alternative for; maybe alternating between periods of standing vs seated, or a machine shoulder press if yours allows a wider flare to get the hands more beside the shoulders.

Happy lifting.

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Week 1

Squat (Barbell)

Bench Press (Barbell)

Upright Row (Barbell)

French Press

Deadlift (Barbell)

Barbell Row

Overhead Press (Barbell)

Preacher Curl (EZ Bar)

Front Squat (Barbell)

Bench Press (Close Grip)

Romanian Deadlift (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Pull-Up (Weighted)

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