Batman 3 day

Unleash your muscle-building potential with this comprehensive 18-week, 4-day hypertrophy program. Designed for those ready to elevate their training, this plan focuses on progressive overload with a mix of compound and isolation exercises targeting all major muscle groups. Each session is structured to maximize time under tension, pushing you to either failure or leaving 1-2 reps in reserve for optimal growth. Equip yourself with a full gym and get ready to transform your physique!

3 day split that allows 2-3x frequency and 4 days of recovery days. You can do cardio and abs on rest days. Would suggest not to go too hard on cardio especially before and after leg day as it will affect your performance and also hinder your recovery.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Go tp failure or leave 1-2 reps in reserve 

Bicep Curl (Cable)

Dip (Weighted)

Hip Adductor (Machine)

Stiff Leg Deadlift

Hamstring Curl

Leg Extension

Hack Squat

Leg Press (45 Degrees)

Kelso Shrug

Rear Delt Fly (Machine)

Lower 

Go close to failure or leave 1-2 reps in reserve 

Shoulder Press (Plate Loaded)

Pull-Up (Neutral Grip, Weighted)

Incline Bench Press (Smith Machine)

JM Press (Smith Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Wide Grip Lat Pulldown

Pec Deck (Machine)

Reverse Pec Deck

Leg Curl

Upper B

Bench Press (Smith Machine)

AD Press (Smith Machine)

Wide Grip Pull-Up

Lateral Raise (Machine)

Unilateral Preacher Curl

Hammer Curl (Dumbbell)

Tricep Extension (Machine)

Upper A

Lat Prayer

Lower A

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