A 3-day split built on an 8-day rolling cycle. We combine aesthetic building, injury prevention, and real-world strength into a logical, bottleneck-free order.
Building muscle size and visible shape. These are the prime movers (Chest, Lats, Quads) trained to near-failure.
H
Health ("The PT")
Stabilizers that prevent injury. Focused on posture, joint centralization, and perfect form rather than heavy weight.
F
Function ("Real World")
Practical strength for daily life. Grip for carrying, neck for posture, and core for 360° stability.
The Core Rule: No Bottlenecks
We never fatigue a "weak link" (like triceps, grip, or core) before a major compound lift. Small muscles can limit your ability to max out your big muscles. Therefore, large muscle compound exercises (like Bench Press or Squats) are always done first.
The 8-Day Hypertrophy Cycle
To maximize growth, we alternate between Hard Days and Soft Days.
Hard Days
Push your limits at 90% of your max.
Soft Days
Focus on the mind-muscle connection at 75% of your max.
Volume: We target 10–15 sets per muscle group per week using 2 exercises per muscle.
Day
Workout
Focus
Intensity
1
PUSH
Pecs, Shoulders, Triceps
HARD (90%)
2
PULL
Lats, Rows, Biceps
SOFT (75%)
3
LEGS/CORE
Quads, Hams, Calves, Abs
HARD (90%)
4
REST
Active Recovery
Light Cardio
5
PUSH
Pecs, Shoulders, Triceps
SOFT (75%)
6
PULL
Lats, Rows, Biceps
HARD (90%)
7
LEGS/CORE
Quads, Hams, Calves, Abs
SOFT (75%)
8
REST
Full Recovery
Sleep & Eat
Card 1: The Engine of Growth
Progressive Overload
The Principle:
Progressive Overload is the "Law of Growth." It means you must continually increase the stress placed on your muscles (more weight, more reps, or better control) to force your body to adapt and build new tissue.
How This Program Does It:
The 9-Day Strength Test: Every 9 days, we check the data. If you aren't doing more weight or more reps than you did at the start of the last cycle, we adjust. This ensures you never waste time "spinning your wheels."
The "Money Set" (Set #3): By taking your final set to technical failure, you send a clear signal to your nervous system that the current weight is a challenge, triggering the hypertrophy response.
The Rep Bracket: We stay in the 8–12 rep range. Once you can comfortably hit 12 reps with perfect form, the "Overload" rule dictates that you must increase the weight for the next session.
Card 2: The Blueprint for Recovery
Strategic Periodization
The Principle:
Periodization is the "Blueprint for Longevity." It is the organized cycling of intensity and volume. Training at 100% every day leads to injury; periodization waves your effort so you can recover while still making progress.
How This Program Does It:
The Hard/Soft Undulation: We don't crush you every day. By alternating between Hard Days (90% intensity) and Soft Days (75-80% intensity), we keep your muscles active while allowing your joints and central nervous system to recover.
The 8-Day Rolling Cycle: Traditional 7-day weeks often don't allow enough recovery for natural lifters. Our 8-day cycle builds in strategic rest every 4th day, ensuring you enter your "Hard" sessions at peak performance.
Controlled Volume: We cap training at 10–15 sets per muscle per week. This specific volume is "periodized" to be high enough to trigger growth but low enough to prevent the chronic fatigue that stops beginners from being consistent.
The 3-Set Approach
Focus on 3 sets with consistent intensity, prioritizing perfect form over increasing weight. This ensures quality reps and steady progression without overcomplicating the process.
Set #1
Warm-up
12–15 reps, light weight Focus on blood flow and form
Set #2
Working Set
8–12 reps, working weight Controlled tempo, mind-muscle connection
Set #3
The Money Set
8–12 reps to technical failure Same weight as Set #2, push to your limit
The Program Details
Day 1 & 5: PUSH (Chest, Shoulders, Triceps)
Primary (Chest): Bench Press (Primary Focus) and Incline DB Press
Secondary (Shoulders): Overhead Press
The Limiting Factor: Tricep Pushdowns (Always done last)
Finisher: Standard Push-ups
Day 2 & 6: PULL (Back, Biceps, Rear Delts, Shoulders)
Primary (Back): Lat Pulldowns or Pull-ups
Secondary (Thickness): Seated Cable Rows and Face Pulls
Shoulders: Lateral Raises (or Upright Rows)
The Limiting Factor: Bicep Curls (Always done last)
Day 3 & 7: LEGS & CORE (Quads, Hams, Glutes, Abs)
Primer: Walking Lunges (Done first for activation)
Primary (The King): Barbell Squats or Leg Press
Secondary (Posterior): Romanian Deadlifts (or Hamstring Curl Machine)
Function: Farmer Carries and Dead Bugs
The 3-Day Program
Day 1: PUSH
Chest, Shoulders, Triceps
Build the Armor
Goal: Build the "Armor" while protecting the shoulder joint.
Category
Exercise
Sets
Rationale
Intensity
Health (PT)
Scapular Squeezes (Retractions)
2 × 15
Squeeze shoulder blades together and down, hold 3 seconds. Activates scapular stabilizers for shoulder health.
Focus
Aesthetics
Bench Press Primary Focus
3 Sets
Primary builder. Done first while triceps are fresh.
3-Set
Aesthetics
Incline DB Press
3 Sets
Targets upper chest. DBs allow safer range of motion. Optional: Can be swapped with Flat Bench if shoulders feel tight.
3-Set
Health/Core
Dead Bugs
3 × 10
Core stability break before overhead work. Reduces shoulder fatigue buildup.
Control
Aesthetics
Overhead Press
3 Sets
Broad shoulders. Done after a core break to reduce shoulder fatigue.
3-Set
Aesthetics
Tricep Pushdowns
3 Sets
Limiting Factor. Done last to not sabotage Bench.
3-Set
Function
Standard Push-ups
3 Sets
Finisher. Full-body pushing endurance to close the session.
Burn
Day 2: PULL
Back, Biceps, Rear Delts, Shoulders
Posture & Power
Goal: Correct the "slump" and build thick, functional pulling power.
Category
Exercise
Sets
Rationale
Intensity
Health (PT)
Scapular Pull-ups / Active Deadhangs
2 × 10
Hang from a bar; pull shoulder blades down away from ears without bending arms. Active scapular stability.
Focus
Aesthetics
Lat Pulldowns
3 Sets
Primary vertical pull. Done while grip is 100%.
3-Set
Aesthetics
Seated Cable Row
3 Sets
Back thickness. Focus on retracting shoulder blades.
3-Set
Health (PT)
Face Pulls
3 × 15
Strengthens rotator cuff to prevent shoulder pain.
Tech Failure
Aesthetics
Lateral Raises
3 Sets
The "V" width. Placed on Pull Day to protect the rotator cuff. Alternative: Dumbbell Upright Rows (lead with elbows, squeeze shoulder blades at top).
3-Set
Aesthetics
Bicep Curls
3 Sets
Limiting Factor. Done after back so biceps don't fail early.
3-Set
Day 3: LEGS & CORE
Quads, Hams, Glutes, Abs
The Engine
Goal: Build the engine without compromising the spine.
Category
Exercise
Sets
Rationale
Intensity
Activation
Walking Lunges Primer
3 × 12
Primer & Activator. Done first to wake up glutes and correct left/right imbalances.
Burn
Activation
Kettlebell Orbits
2 × 10
Wakes up the "Core Corset" and pelvic stability.
Focus
Aesthetics
Squat (Bar/Goblet)
3 Sets
The King. Requires most energy; done after activation.
3-Set
Aesthetics
Romanian Deadlift
3 Sets
Builds glutes/hams safely without frying lower back. True Beginner Scaling: If you struggle with hip-hinge form, replace this with the Seated or Lying Hamstring Curl Machine.
3-Set
Function
Adductor Machine
3 Sets
Inner thigh strength for balance and pelvic stability.
Squeeze
Function
Farmer Carries
3 Sets
Core stability and grip strength. The "Grocery Haul" compound move.
Tolerance
Health/Core
Dead Bugs
3 Sets
Deep Core Stability. Done last to keep core fresh for Squats.
3-Set
Professional Physical Therapist Audit
This program was audited by a professional physical therapist to ensure joint longevity, specifically by moving lateral movements to Pull days and emphasizing scapular activation to protect the rotator cuff.
Day 4: REST
Consistency > Intensity
Recovery
Fueling the Growth
Training is only half the battle. To see results, you must follow the recovery pillars:
🥩
Protein
Eat 1.6–2.2g of protein per kg of your target body weight.
🥑
Healthy Fats
Fuel hormones with nuts, Extra Virgin Olive Oil, and fish fat.
🥦
Healthy Carbs
Provide energy with veggies, fruits, and beans.
😴
Sleep
Essential. Aim for 7-9 hours to allow muscle tissue to repair.
💊
Supplements
Multivitamin with complete minerals
Magnesium for muscle and nerve function
DHA/EPA (fish oil) for brain and heart health
Creatine (5g–10g) — safe and effective for most people
Consult your doctor.
The 9-Day Progress Test
Hypertrophy is measurable. Every 9 days (when you return to the start of the cycle), you should notice you are objectively stronger.
The Goal:
You should be able to do more reps with the same weight, or more weight for the same reps.
Not seeing progress?
If you aren't stronger every 9 days, adjust your variables:
Get more sleep
Eat more protein
Check if your intensity on "Hard" days is truly hitting failure
Start your fitness journey at Dumaguete's complete wellness facility. We have all the equipment you need for this program and expert coaches to guide your form.
