Working Out is Hard Enough, Keeping Track of Your Progress Should Be Easy!
This workout plan is designed for intermediate/advanced athletes who are looking to workout 3x/week with high volume and in-need of a structure for their routine. It will focus on increasing strength and performance, muscle hypertrophy, and overall aesthetics. For best results, you can run this plan through for 12 weeks.
Upper – Chest/Triceps/Shoulders/ Back/Biceps/Rear Delts
Lower – Quads/Glutes/Hamstrings/Calves
Full Body – Chest/Triceps/Shoulders/ Back/Biceps/Rear Delts/Quads/Glutes/Hamstrings/Calves
Additional: Cardio & Abs
You will be working each muscle group 2x/week for maximum results.
Take a look!
Here is what the plan will look like. It is a spreadsheet showing all of your exercises, sets x reps, weight (lbs), and RPE in separate columns for an organized and efficient way to track your progress!
(Slide 1) If you look at the bottom of the plan, you will see your day split (upper 1, lower 1, upper 2, lower 2) in separate sheets as well as a total weekly volume sheet to track your weekly progress
(Slide 2) Each sheet has notes written in them for some inside tips to maximize your results
(Slide 3) Example of what the “Total Weekly Volume” sheet looks like
(Slide 4) Some exercises have a convenient drop down menu so that you can quickly see which other workouts you can perform instead! This works great if you lack the equipment for an exercise or you simply want to look for an alternative exercise
Samuel Navarro is not a certified personal trainer or a nutritionist, his knowledge is based on personal experience and personal research. Therefore, you assume full responsibility for consulting a qualified health professional regarding health conditions or concerns, and nutritional advice before using the content on this site. Samuel Navarro will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this program. You are ultimately responsible for all decisions pertaining to your health. Thank you!