In Liberty and Health 49 - Protein, Muscle and Training

https://link.springer.com/article/10.1007/s40279-018-1009-y/tables/2

https://steelsupplements.com/blogs/steel-blog/newbie-gains-101-how-long-do-beginner-gains-last

https://academic.oup.com/ajcn/article/101/6/1330S/4564493#110064302

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3381813/

https://www.researchgate.net/profile/Brad-Schoenfeld/publication/322023636_Evidence-Based_Guidelines_for_Resistance_Training_Volume_to_Maximize_Muscle_Hypertrophy/links/5a425e5c0f7e9ba868a46e58/Evidence-Based-Guidelines-for-Resistance-Training-Volume-to-Maximize-Muscle-Hypertrophy.pdf

MY TRAINING SPLIT (Sort of):

SUNDAY- PUSH WORKOUT

- Incline chest press 3x12

- Dumbbell Kickbacks 3x12

- Overhead Press 3x8

- Tricep rope extensions 2x12,1 set to failure

- Lateral Raises 2x12-1 set to failure

- Incline DB Chest Press 2x12,1 set to failure

MONDAY- PULL WORKOUT

- Deadlift 6 sets, First 3 sets are warm ups, then 3x5-8 reps

- First 3 DL sets Chin ups or Bicep curls 3x8-12

- Last 3 DL sets Lat pulldowns or DB rows 3x8-12

- Bicep curl (DB or BB) or weighted pull ups 2x8-12,1 set to failure

- Seated DB shrugs 3x12-15

- Seated cable rows/Lat pulldowns 2x12,1 set to failure

- Standing heavy shrugs 2x15,1 set to failure

TUESDAY- LEG WORKOUT

- BB Squat- 3 sets increasing in weight 5-15 reps

- Romanian Deadlift/One leg deadlift- 3x8 reps

- Single leg step ups/High single leg leg press- 3x8 reps

- Seated calf raise- 3x12-15 reps

- KB Heels elevated goblet squat- 2x12,1 set to failure

- Hamstring curls- 2x12,1 set to failure

- BB hip thrusts- 2x10,1 set to failure

- Leg press machine calf raises- 2x10, 1 set to failure

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