Who this is for
Level: Intermediate. Schedule: Three days per week.
Program
Day 1 — chest emphasis
- Hack squat 3×6–10
- Bench press 4×6–10
- One-arm cable row 3×8–12
- Romanian deadlift 3×6–10
- Lateral raise 3×12–20
- Cable curl 2×10–15
- Triceps extension 2×10–15
Day 2 — back emphasis
- Leg press 3×10–15
- Pull-up or pulldown 4×6–12
- Incline dumbbell press 3×8–12
- Seated leg curl 3×10–15
- Chest-supported row 3×8–12
- Rear-delt fly 2×12–20
- Calf raise 3×10–20
Day 3 — leg emphasis
- Squat 4×5–10
- Machine chest press 3×8–12
- Cable row 3×8–12
- Hip thrust 3×8–12
- Leg extension 2×12–20
- Hamstring curl 2×12–20
- Arms superset 2×10–15
Effort and progression
Start most working sets with roughly 2–3 repetitions in reserve. As technique becomes stable, many hypertrophy-oriented sets can finish around 1–2 repetitions in reserve. Add repetitions within the listed range before adding load. If performance and recovery worsen for multiple sessions, reduce sets or load temporarily.
Exercise substitutions
Choose substitutions that preserve the same movement pattern and are pain-free. Machines are not inferior by default; stable exercises can be useful when the goal is adding high-quality muscle-specific work without excessive systemic fatigue.
Safety
Stop and seek appropriate medical evaluation for chest pain, fainting, unexplained severe shortness of breath, acute neurologic symptoms, or an injury with major swelling/deformity or inability to bear weight.