Ultrahuman

This 3-day split program is designed for full-body muscular development with a strong focus on upper chest, mid-chest activation, visible abdominals, and oblique definition ("cuts" between abs and hips). It's optimized for individuals avoiding spinal and neck strain, and excludes barbell squats. The plan uses machines, cables, and dumbbells for safe, effective muscle stimulation

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

 Incline Cable Fly

Cable Shoulder Press

Overhead Tricep Extension (Cable)

Plank

Wood Chop

PUSH

Wide Grip Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Abs Crunch (Machine)

Oblique Crunch

PULL

Leg Curl

Glute Kickback (Cable)

Step-Up (Weighted)

Cable Side Leg Raise

Hanging Leg Raise

Cable Cross-Body Crunch 

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