“DB” is dumbbell, “PPL” is push, pull, legs/hinge. Isolation column is for as time permits.
Update: We’ll see how these go, timing wise, especially the PPL. Will likely tweak/update isolation movements
Time: 45-60min, Reps: 8-12, Sets: 2-3, Rest: 60-90sec, Progressive overload
| 2 Day / Full body | Major | Isolation | Muscle worked |
|---|---|---|---|
| Monday | Back squat, Bench Press, Lat pull downs, Romanian Deadlift, DB Russian twist | Leg extension, Leg curl, Calf raises, Lunges | Legs, chest, lats, core |
| Thursday | Leg press, Deadlift, DB Overhead Press, Barbell row, DB Deadbug | Cable/DB curl, Cable pushdown, Lateral raises, Lunges | legs, delts, shoulders, back, bicep, tricep, core |
| 3 Day / PPL | Major (2 variations) | Isolation | Muscles worked |
|---|---|---|---|
| Monday – Push | Bench Press, DB Lateral raise, DB Russian twist — Incline Bench, Overhead Press, DB Deadbug | Pushups to failure (x2), flat bench DB fly. | chest, shoulder, core, tricep |
| Thursday – Pull | Barbell row, Lat pulldown, DB Deadbug, — Seated cable pull, Bicep curls, Russian Twists | Cable pushdowns, DB rear delt fly, DB Shrugs | back, shoulder, core, bicep, tricep, traps |
| Saturday – Leg/Hinge | Back squat, Romanian Deadlift, Plank — Leg press, Deadlift, Plank | Leg extension, Leg curl, Calf raises, Lunges | leg, core |
