3 DAY SPLIT

Transform your physique with the L C/B S/A program, a comprehensive 12-week training plan designed for serious lifters. Comprising three focused sessions each week, this program targets legs, chest, and back with a variety of effective exercises, including leg extensions, bench presses, and lat pulldowns. Each workout encourages progressive overload, pushing you to add weight weekly and challenge your limits. Get ready to build strength, enhance muscle definition, and elevate your fitness game!

with a busy liftstyle we’ve modern life, it’s hard to feel like your making good progress in the gym.  3 days is a good approach with enough rep to still make gaines And also get enough rest.. this program is all levels.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Each week try to add 2.5kg 
last rep has to be aim to go to failure. 

Leg Extension

Leg Press

Hack Squat

Romanian Deadlift (Barbell)

Leg Raise (Captain's Chair)

Cable Crunch

Leg day

Try to add 2.5kg each week
Last rep of each set to aimed to failure 

Decline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Underhand Lat Pulldown

T-Bar Row

Dip (Assisted)

Deadlift (Barbell)

Chest / back

Try to add 2.5 kg each week
Last rep to failure ￼

Rear Delt Fly (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Close Grip)

Incline Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Shoulders / arms 

Chest Fly (Cable)

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Lying Leg Curl

Incline Bench Press (Dumbbell)

Incline Chest Press (Machine)

Stiff Leg Deadlift

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