Chase Gains

Unleash your potential with the 18-week Chase Gains program, designed for serious lifters ready to transform their physique. This four-day-a-week regimen focuses on targeted muscle groups, including legs, chest, and core, utilizing a mix of machines, free weights, and bodyweight exercises to maximize strength and hypertrophy. Each session is crafted to push your limits, ensuring you build muscle and increase endurance effectively. Get ready to chase your gains and redefine your strength!

This is what i came up with after some research for the best split. it’s not perfect and i’m always looking to improve it but this split should effectively work on hitting every muscle group, i’ve been doing it for about 3 months now and ive seen noticeable growth in strength and size. Don’t rush the sets, control the weight so you feel the tension and contraction of the full lift.

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Week 15

Week 16

Week 17

Week 18

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Cable Crunch

Legs & Core

Pec Deck (Machine)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Dip (Bodyweight)

Chest Fly (Cable)

Bicep Curl (Dumbbell)

Drag Curl

Chest & Bi

Hyperextension

Lat Pulldown (Neutral Grip)

Cable Low Row

Chest Supported Row (Machine)

Pull-Up (Weighted)

Reverse Pec Deck

Tricep Pushdown (Cable)

Back & Tri

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Wrist Curls

1 reviews for Chase Gains