Massive Dad 3 day split

Unleash your inner strength with the **Massive Dad 3 Day Split**, a focused 6-week program designed to build muscle and power. This routine targets major muscle groups with a mix of compound and isolation exercises, ensuring balanced development across your back, chest, shoulders, and arms. Committing to just four days a week, you'll engage in high-intensity workouts featuring weighted pull-ups, bench presses, and cable rows, all tailored to push your limits. Get ready to transform your physique and embrace the challenge!

Building muscle during a recomp phase.
Will follow phase 2 with a new rotation A1 B1 C1 - A2 B2 C2 for lagging bodyparts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Weighted)

Cable Low Row

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Standing Pullover (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Standing Calf Raise

Lying Leg Raise

Dorso - Spalle 

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Dip (Weighted)

Preacher Curl (EZ Bar)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Reverse Pec Deck

Cable Crunch

Petto - Bicipiti - Delt Post

Incline Triceps Pushdown

Skull Crusher (Dumbbell)

Single Arm Overhead Tricep Extension

Leg Press

Hyperextension

Leg Curl

Hack Squat

Leg Extension

Gambe - Tricipiti

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