Dear crew, due to sanitary restrictions, I’m only allowed to go to my gym 3 times a week (with the chance of going another 3 days with the “gym closed”, but a little bit risky so I don’t count them)
I’ve planned to start bodybuilding template to try it, because I wanted a little relief from the heavy loads.
So i need an advice to compress the 4 days into 3, with the gpp/arm work being done at home (or in those underground “gym closed” days, where it can take less than 30/40 min).
I was thinking something like this, where i respect the upper body block 2 supersets (vertical press+horizontal pull and horizontal press+rear delt isolation) and also can do the lower body block 3 supersets the same day I do the main lift (squats and leg extensions+squat variation and deadlift and leg curls+deadlift variation) in the split and exercise selection, following the volume progression every exercise has.
Not in any particular order.
Day 1
Squats (main squat)
Incline press (2nd horizontal press)
Pendlay rows (main horizontal pull)
Rear delt fly (delt iso)
Leg extensions (quads iso)
Standing calf raises (calves)
Day 2
Bench press (main horizontal press)
Hip thrust (glutes)
Lat pulldown (main vertical pull)
Cable flyes (chest iso)
Lateral raises (delt iso)
Shrugs (traps)
Day 3
RDL (hinge)
Leg press (2nd squat)
OHP (main vertical press)
Machine rows (2nd horizontal pull)
Leg curls (hams iso)
Calves on leg press (calves)
Thanks.-
