Chase Gains

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 6

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Week 13

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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

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