3Day Superset FB-Split. (Trainer Winny's Modified)

3-4 Day Full Body Split Focused on Chest, Back, Shoulders. Mostly Supersets for time efficiency. Leg exercised distributed for less strain. 4th Day is Optional for Lagging Muscle Groups/Cardio

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Squat (Smith Machine)

Seated Hamstring Curl

Standing Calf Raise

Chest Day

Lat Pulldown (Neutral Grip)

Hip Thrust (Machine)

Back Day

Romanian Deadlift (Barbell)

Shoulders

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