Here’s the breakdown of a 3 DAY A WEEK TRAINING, focused on aesthetic hypertrophy gains.

Carving out the V-taper and golden ratio proportions. Perfect for getting in to lifting, or in to touch with progressive overload.

If you have never followed a structure or progressive overload, it’s worth it to take a step back. Take two steps forward again after following this routine. Finally achieve real visible progress in your physique.

Your training status is not about time spent already training, but the level of training you’ve reached.

BTW progressive overload means you increase your training intensity every week. Either adding weight, a single rep, or also improving on form and mind muscle connection.

Fastest and most effective weight to max out on your muscle gains…

and train efficient. Get a lot of work done in a max 60mMIN WORKOUT The goal is to achieve a quality physique, right? So you want to train and move with quality. Form follows function.

QUALITY is only achieved through consistency. You don’t want to constantly switch exercises out, your routine, etc…

The most dangerous fighter is the one having practiced a punch or kick for a thousand times. Not the fighter practicing a thousand punches and kicks.

QUALITY over quantity. Always in life. Except for rare occasions.

Understand this. Improve on your focus with each training. Turn phone on do not disturb, start a playlist, look at what’s planned for training and execute. Become the ultimate master of yourself.

Lose yourself in the process and start enjoying the journey called life. True purpose of ever evolving and becoming better. Forming yourself into a greek god, multidimensional.

THE ROUTINE

DAY 1 - FULL BODY

Incline Chest Press - 3 Sets, 6-8 Reps
Leg Press/Squat - 3 Sets, 6-8 Reps
Lat Pulldown - 3 Sets, 8-12 Reps
Tricep Extension Exercise - 3 Sets, 12-15 Reps
Bicep Curl Exercise - 3 Sets, 10-15 Reps
Lateral Raise - 3 Sets, 15-20 Reps

DAY 2 - LOWER BODY

Leg Curl - 3 Sets, 12-15 Reps
DB Lunges - 3 Sets, 6-9 Reps
Romanian Deadlift/Back Extension - 3 Sets, 6-8 Reps
Calf Raise - 3 Sets, 10-15 Reps
Ab Exercise - 4 Sets, 10-20 Reps

DAY 3 - UPPER BODY

Chin Up/Lat Pulldown Undergrip - 3 Sets, 6-10 Reps
Bench Press/Chest Machine - 3 Sets, 6-8 Reps
Horizontal Row Exercise/T-Bar Row - 3 Sets, 8-12 Reps
Seated DB Shoulder Press - 3 Sets, 8-10 Reps
Push Up/Dip - 3 Sets, MAX out on Reps
Bicep Curl Exercise - 3 Sets, 10-15 Reps

THE INSTRUCTIONS

Train one day on/off/on/off/on/off/off - Training days could be Mo/Wed/Fr, or Tue/Thu/Sat…

or you do Wed/Fr and Sat back to back. What matters most is going 3 TIMES A WEEK. Make it a habit, be like brushing your teeth. Or in this case also eating good!

You might dread going into a training. Especially when you follow the progression protocol. But you’ll never regret finishing a training session. All the happy hormones overcome you.

Start at the lower end of the reps. Add 3-5lbs each week on exercises that include more than one muscle group. Once you can't anymore, add a rep each week.

If you hit the upper limit of the reps, increase the weight again by 3-5lbs and start on the lower end of reps again.

Example for the Bench Press:

Week 1 - 100lbs x 6 Reps
Week 2 - 105lbs x 6 Reps
Week 3 - 110lbs x 6 Reps

adding weight gets harder for you...

Week 4 - 110lbs x 7 Reps
Week 5 - 110lbs x 8 Reps
Week 6 - 115lbs x 6 Reps

REPEAT.

For every exercise including one muscle group, like the Bicep Curl, you start out with increasing the Reps until upper limit, before you add weight.

Example:

Week 1 - 20lbs x 10 Reps
Week 2 - 20lbs x 11 Reps
Week 3 - 20lbs x 12 Reps
Week 4 - 20lbs x 13 Reps

continue until you hit 15 Reps...

Week 7 - 25lbs x 10 Reps

REPEAT.

STRAIGHT SETS: For all sets you use the same weight. Don’t drop, don’t increase. Stick to the exact same weight for all 3 Sets.

REST TIME: For all exercises you want to at least rest for 3 MINUTES between sets. On bigger exercises like Squats or Bench it can be even up to 5 MINUTES.

Seriously, take that time. Stretch, walk around, visualize your first set. Strength is the goal, strength is going to build muscle. Strength is going to improve your movement. Stregth needs recovery time. Focus too.

Follow this protocol for as long as possible. Note your trainings down, in an app , your notes app, or a physical notebook. Use these tools to help your VISUALIZATION and MOTIVATION.

You look at your training log and instantly see what you’ve done and what you need to beat. STOP guessing around.

LASTLY. Start out easy, as it will get harder over time. Focus on form and a good muscle feel. If you fail a weight, you can always retry the next week. Don’t stress, be patient. You’ll be rewarded.

You can follow this exact routine easily for 6 months. Milk it out as much as you can. If you ever stagnate, just trust. Stick to it, stay consistent, breakthrough will come.

CLICK HERE and join my 1-on-1 coaching. Get a fully customized routine, adjusted to your lifestyle and training status/goals. Be held accountable and never allowed to slip. You deserve to become better.

Keep sculpting,
Marcel