ADVANCED 3 DAY PROGRAM

179cm • 78–79kg • Strength + Aesthetics 75–90 Minutes
DAY 1 — UPPER A (STRENGTH + THICKNESS)
Warmup (10 min)
  • Row machine — 2 min
  • Band pull apart ×15
  • Scap pushup ×10
  • Empty bench ×15
  • Cable external rotation ×12
Workout

Bench Press

5×5 • Rest 120 sec • Tempo 2–0–1

Target: Mid Chest • Front Delt • Triceps

Heavy Compound

Weighted Pullups

4×6–8 • Rest 120 sec

Target: Upper Lats • Biceps

Incline DB Press + Chest Supported Row

3×8–10 each

Upper Chest + Back Thickness

SUPERSET

Cable Lateral Raise + Reverse Pec Deck

3×15

Side Delts + Rear Delts

SUPERSET

EZ Curl + Rope Pushdown

3×10 / 12

Arm density

SUPERSET DROP SET FINAL PUSHDOWN

Hanging Leg Raise

3×12

Lower Abs

Cooldown
  • Doorway chest stretch
  • Lat stretch
  • Hip flexor stretch
  • Deep breathing
DAY 2 — LOWER (STRENGTH + POSTERIOR)
Warmup
  • Bike 5 min
  • Glute bridge ×15
  • BW squat ×15
  • Walking lunges ×10
Workout

Back Squat

5×5

Target: Quads

Romanian Deadlift

4×8

Target: Hamstrings

Leg Press

3×12

Wide → Normal → Narrow

MECHANICAL DROP SET

Seated Leg Curl

3×12

Bulgarian Split Squat

3×10

Standing Calf Raise

4×15

Cable Crunch

3×15
Cooldown
  • Hip flexor
  • Hamstrings
  • Calves
DAY 3 — UPPER B (VOLUME + AESTHETICS)
Warmup
  • Row 5 min
  • Pushups ×15
  • Band rows ×15
Workout

DB Shoulder Press

4×8

Front Delt

T-Bar Row

4×8–10

Back Thickness

Weighted Dips

3×10

Lower Chest

Lat Pulldown + Low→High Cable Fly

3 rounds
SUPERSET

Rear Delt Cable + Cable Lateral Raise

3×15
SUPERSET

Incline Curl + Rope Extension

3×12
SUPERSET REST PAUSE FINAL

Cable Woodchopper

3×12 each side
Cooldown
  • Shoulder stretch
  • Chest stretch
  • Deep breathing
Recovery Rules