TWR - 02

3 days per week. 
Muscle and strength building. 
Designed for a randomised gym schedule while still hitting main compounds and maintaining accessory work. 

Breakdown:
Day 1
- Pull  
- Push  
- Leg   
- Accessories 

Day 2 
- Push 
- Leg  
- Pull
- Accessories 

Day 3
- Leg 
- Pull 
- Push 
- Accessories 

First 4-week block focuses on compound variations to bring up weak points and familiarity with the bar. 
Second 4-week block focuses on progressing the 4 main compound movements (SBDOHP). 

Progressions/Regressions on exercises are permitted based on experience level.
 
Minor linear weight increases per week drive progressive overload without making things too complex for the general beginner.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Romanian Deadlift (Barbell)

Chest Press (Machine)

Walking Lunge

Lat Pulldown

Lateral Raise (Dumbbell)

Leg Extension

Bicep Curl (Cable)

Standing Calf Raise

Bench Press (Dumbbell)

Leg Press

Upright Row (Barbell)

Single Arm Pushdown

Seated Hamstring Curl

Chest Supported Row (Machine)

Rear Delt Fly (Dumbbell)

Hip Abductor (Machine)

Squat (Smith Machine)

Back Extension (Weighted)

Shoulder Press (Machine)

Bulgarian Split Squat (Bodyweight)

Lat Prayer

Dip (Bodyweight)

Rope Hammer Curl

Seated Calf Raise

Deadlift (Barbell)

Bench Press (Close Grip)

Goblet Squat

Face Pull

Bench Press (Barbell)

One Arm Lateral Raise (Cable)

Upright Row (Cable)

Squat (Barbell)

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

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