Title Adam Yu's Program v3 ✅

In this document, there are 4 different splits that I have used over the past 4 years. Use these splits based on what you personally what to see grow. I will tell what split emphasizes what type of Growth. Adam Yu’s Workout Program V3 This program extensively breaks down the 4 workout splits I’ve personally used over my 4.5 years lifting. 1) How to structure each split (Exercises, sets, reps, intensity, days, substitute exercises) 2) The best exercises for each day of each split as well as substitute exercises if you don’t have a machine or you want to switch up your routine 3) Instead of using the weekdays to structure the split, just start the split whenever, take the rest day (1 day!), then restart. Here is some key things to understand before we start: ● Feeder Sets: These are “ramp up” sets to get the blood flowing, gauging what weight you’re going to end up using for working sets, the sets that you’re going intense on. The further you are into your lift, the less feeders you do because you’re already warm. ○ An example of how to set up feeders: Say you’re working set is 225, start with the first feeder at the bar for 12-15 reps, 2nd feeder at 135 for 8-12 reps, 3rd feeder at 185 for 6-8 reps, then start the working sets. ● Working Sets: These are the sets where you’re using the highest weight you’re going to do for the exercise that day for your intended reps (This is gauged using the feeder sets) ● Partials: Partials are repetitions that do NOT go through the full range of motion. These should only be done after repetitions cannot be completed through the full range, occurring at the end of the set. (With the sets that go to failure + partials, try to finish in the 8-12 rep range) ● Rest Time: For rest, I recommend doing a 3-5 min rest for compound movements, and 2-3 minutes on anything other movements that isolate more. ● Diet: I got a lot of questions about diet in my DMs for v2. I just wanted to say that diet is way too individualized to generalize. If you want 1 on 1 coaching or tips and tricks on diet, please join my discord. ● Rate of Perceived Exertion (RPE): Since it’s hard for me to tell you what to go to, I will rank how hard to go in these exercises: Here's the general overview of RPE:
Before starting these exercises, ALWAYS warm-up. Having blood in the muscle before the compound movement is critical for healthy joints/ligaments. Here is my warmups before my 1st exercises in every split: - These are designed to get your body, ligaments, and tendons ready for your first heavy compound exercise. Remember, you can’t lift if you injure yourself so STAY SAFE. For Chest: - Tricep Cable Pushdowns (15-20 reps) x 2 - Lateral raises (20-25 reps) - Lat pullovers (20 reps) For Back: - Lat pullovers (15 reps) x 2 - Lateral raises (25 reps) For Legs: - Leg extensions (12 reps) x 3 with holds at the top - Hamstring curls (20 reps) For Shoulders: - Lateral raises (20 reps) x 1 - Bent over lateral raises (12-15 reps) x 2 - Tricep Cable Pushdowns (20 reps) x 2 Lastly, here is the ONLY thing I do for abs: - Hanging Leg Raises (4-6 times a week) 4 sets all to failure - Ease into it. You’ll be sore for about 2 weeks but after that it’s way easier to implement to your routine. Go 2-3 times a week to first and ramp up the frequency after.
Now, lets begin with the 4 splits: (PPL, My Current Split, BRO, Arnold) 1st split (Most common, Prioritizes Main Muscle Groups): Push, Pull, Legs (PPL) *This is a beginner lift, the volume on this split is too high in my opinion, but stick with this if you’re a relatively new lifter in order to get situated with intensity and overall stimulus + mind muscle control. Day 1: Push (Chest, Medial delts, Triceps): - First Exercise: Barbell Bench Press (Works entire chest) - 3 feeders into 2-3 working sets of 6-8 - RPE 8 without spotter, 9-9.5 with a spotter - Substitute exercise(s): - Dumbbell Bench Press - Neutral Hammer Press - Second Exercise: Incline Dumbbell Bench Press (Works upper chest) - 1 feeder into 3 working sets of 10-12 - RPE 9 - Substitute exercise(s): - Incline Smith Machine Press - Incline Hammer Press - Third Exercise: Mid-set Chest Flys right into Decline Chest Flys (Works entire chest) - 3 sets all to failure + partials on the decline chest flys - Substitute exercise(s): *Only for Mid, Still do Decline - Pec Deck - Incline Dumbbell Flyes - Fourth Exercise: Dumbbell Lateral Raises (Works medial delt) - 1 feeder into 3 sets all to failure + partials - Substitute exercise(s): - Cable Lateral Raises - Fifth Exercise: Straight bar Tricep Pushdowns (Works entire tricep) - 1 feeder into 3 sets all to failure + partials - Substitute exercise(s): - Tricep Rope Extensions - Incline Dumbbell Skull Crushers - Incline EZ Bar Skull Crushers - JM Press Day 2: Pull (Back, Rear delts, Biceps):
- First Exercise: Barbell Row (Works entire back, thickness) - (3 feeders into 3-4 working sets of 6-8) - RPE 8.5-9 - Substitute exercise(s): - Dumbbell Rows - Hammer Strength Plate Loaded Row - Smith Machine Row - Second Exercise: Lat Pulldowns (Works lats and mid back, width) - 1 feeder into 3 sets all to failure + partials - Substitute exercise(s): - Single hand lat pulldowns with D-Grip - Lat Pullovers - Third Exercise: Seated Neutral Grip Chest-supported Rows (Works lower lats) - 3 sets all to failure + partials - Substitute exercise(s): - Seated Cable Rows - Fourth Exercise: JPG’s Single-hand Lat Pulldowns (Works lats, width) - 2 sets all to failure + partials - Substitute exercise(s): - None, theses are too good not to have in every back day - Fifth Exercise: Bent over dumbbell lateral raises (Works rear delts, traps) - 4 sets all to failure + partials - Lower weight as needed, start heavy - Substitute exercise(s): - Rear Delts on cable (Set to shoulder and do it like a reverse pec deck, but pull with elbows slightly bent) - Reverse Pec Deck - Sixth Exercise: EZ Bar Preacher Curls (Works short head of bicep) - 3 sets all to failure + partials - Substitute exercise(s): - Dumbbell Preacher Curls - Seated Incline Curls - Seventh Exercise: Alternating Standing Bicep Curls (Works all of your bicep) - 2 sets all to failure + partials - Substitute exercise(s): - Cable Straight Bar Curls - Cable Single Hand D Grip Curls Day 3: Legs (Quad Focused): - First Exercise: Barbell Squats (Works hamstrings, glutes, quads)