3-day split
Regenerate
Hypertrophy (evidence default) ·
gym setup
Full body A
Barbell Squat
3×6–10
Barbell Hip Thrust
3×6–10
Dumbbell Bench Press
5×6–10
Pullups
3×6–10
Barbell Shoulder Press
3×6–10
Hanging Leg Raise
5×10–15
Dumbbell Flyes
3×10–15
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Full body B
Dumbbell Lunges
3×6–10
Barbell Deadlift
3×6–10
Incline Dumbbell Press
3×6–10
Bent Over Barbell Row
3×6–10
Side Lateral Raise
3×10–15
Barbell Curl
3×10–15
Triceps Pushdown
5×10–15
Face Pull
3×10–15
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Full body C
Barbell Full Squat
3×6–10
Barbell Glute Bridge
3×6–10
Dumbbell Bench Press
3×6–10
Wide-Grip Lat Pulldown
3×6–10
Reverse Flyes
3×10–15
Standing Calf Raises
3×10–15
Dumbbell Bicep Curl
3×10–15
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