TWR - 01

Build size and strength in the gym 3 days per week. Designed for a randomised gym schedule while still hitting every muscle group once a week. 

Basic PPL structure broken down into 3 x 4-week blocks. 

Block 1: Volumising - focus on accessories and basic Compound Variation Movements to bring up lacking muscle groups. Prep for high volume work in later blocks. 

Block 2: Compound Variations - focus on becoming familiar with the bar and building a strong foundation for Main Compound Movements in the next block. 

Block 3: Main Compound Movements - focus on SBDOHP and building strength in those movements while maintaining strong accessories to complement strength gains and continue to build muscle.

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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

Romanian Deadlift (Barbell)

Rear Delt Fly (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Lat Prayer

Bicep Curl (Cable)

Hammer Curl

Pull Day 

Squat (Smith Machine)

Seated Hamstring Curl

Leg Press

Hip Abductor (Machine)

Walking Lunge

Leg Extension

Seated Calf Raise

Legs 

Deadlift (Paused)

T-Bar Row

Face Pull

Alternating Dumbbell Curl

Rope Hammer Curl

Pull Day

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Single Arm Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Push Day 

Squat (Paused)

Single Leg Press

Leg Day 

Bench Press (Dumbbell)

Overhead Press (Barbell)

Close Grip Bench Press (Smith Machine)

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Dip (Bodyweight)

Deadlift (Barbell)

Bench Press (Barbell)

Overhead Press (Dumbbell)

Squat (Barbell)

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