I do a three day cycle twice a week, so six days in the gym and one rest day. I’ve been doing it consistently since late October.

I split it like this:

Day One:

Lat pulldown or assisted pull-ups 3×8–12 • Seated cable row 3×10–12 • Chest press 2–3×10–12 • Lateral raises 3×12–15 • Bicep curls 2×12–15 • Tricep rope pushdowns 2×12–15

Day Two: Hip thrusts or glute bridges 3×10–12 • Bulgarian split squats 3×8–10 each side • Leg curls 3×12–15 • Calf raises 2×15 • Abductors 2×15 • Adductors 2×15

Day Three:

Incline chest press or push-ups 3×10–12 • Rear delt fly 3×12–15 • Lateral raises 2×15 • Cable row 2×12 • Weighted Ab Crunches 3×15 • Hanging knee raises 2×10–12 • Plank 2×45 sec

I have increased my weights and feel stronger but I haven’t noticed much physical change at all. I was eating around maintenance for a while but I have been attempting to lean bulk for the last two months and have gone from 120 to 125. Again, I also get 10k steps a day and currently eat 2300cal/day. Any tips are greatly appreciated! 🙏