[The Absolute Tank Perfected] 3 Day Fullbody Split

Unleash your strength with **The Absolute Tank Perfected**, a meticulously crafted 12-week program designed for serious lifters. This 3-day full-body split focuses on compound movements, ensuring you build muscle and power efficiently. Each session targets key muscle groups with a blend of barbell and cable exercises, emphasizing proper form and intensity without pushing to failure. Perfect for those with a garage gym setup, this program is your blueprint for achieving a robust, well-rounded physique. Get ready to transform your training and elevate your performance!

Get your gains up, get stronger.

Inspired by Ethan McLeans split, just better.

Rest, progressively overload yadayada

Don’t be scared of the volume or amount of exercises. Carefully chosen, if you want to skip abs sure. OHP and other compounds help that. 

My mail for questions: 
jongleur123@outlook.com

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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

Concentrated on compounds. Don’t press till failure guys and girls, you will not recover properly. 

High Bar Squat (Barbell)

Bench Press (Wide Grip)

Barbell Row

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Reverse Wrist Curl (Barbell)

Dip (Weighted)

Standing Calf Raise

Leg Raise (Captain's Chair)

Fullbody A 

Clean Deadlift

Overhead Press (Barbell)

Lat Pulldown

Chest Fly (Machine)

Hammer Curl

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Leg Extension

Lying Leg Curl

Fullbody B 

Pull-Up (Bodyweight)

Last day, mix of isolations and compounds. 3 sets may be too much go for 2 or 1 in that case

Fullbody C

Romanian Deadlift (Barbell)

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