After work Gym plan to build size and strength. Short workouts (40-50 mins when resting 3 mins). with an optional 4th home core workout when able to Squeeze it in tight schedules.
Good for newer lifters and intermediates. if very advanced add volume at your discretion.

Working man's split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Dumbbell)

French Press

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Chest focus 1

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Calf Raise

leg focus

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Kelso Shrug

One Arm Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Back focus

Side Plank

Lying Leg Raise

Superman

Wrist Curls

Optional

Incline Bench Press (Smith Machine)

Tricep Rope Push Down (Cable)

Chest & shoulder focus

Leg Press

Back Extension (Weighted)

Lat Pulldown (Close Grip)

Hammer Curl (Dumbbell)

Bird Dog

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