3 Day Minimalist Upper Body Split.

Program Description

3 Day Minimalist Upper Body Only Split Each day 2 Compounds+Abs and 3 Isolations. If you are able to do more than 50 Bodyweigth Dips and 30 Bodyweight Pull-Ups go weighted on them in the 8-12 Rep Range. Use Double Progression EX.: Bench Press 2x6-10 Week 1 Week 2 Week 3 Week 4 10kg for 10 10kg for 10 12kg for 9 12kg for 10 10kg for 9 10kg for 11 12kg for 8 12kg for 10 The last set on every lift must be to acutal muscular failure. Even if you go over the Rep Range just adjust the weigths next week. Only do 2 Sets for all Lifts. You might want to up the sets to 3 but you should be able to make Progress on 2 Sets each. Only do more when you need to. If you run into a platue where you have not added a Rep in 3 Weeks add a set to this excercise. Abs need to be trained and Progressed on if you want a good Core. The Compounds do not Overlap in Muscles worked so Superset them you wont lose performance on either lift. Same goes for Isolation. Supersets will also raise your Cardiovascular capacity but if you are able to you should do dedicated cardio. High Rep Burpes can be done at home and in less than an hour aswell.

Program Overview