Scribd
Upload
15 views2 pages

Advanced Full-Body Workout Routine

The Maximum Potential Workout Routine is a non-PPL hybrid split designed for advanced trainees focusing on full-body development and aesthetic proportions. It includes a structured 7-day schedule with specific exercises for upper and lower strength, back and arms, chest and shoulders, athletic full body, legs, and active recovery. The program emphasizes frequency and progressive overload while integrating core work daily for optimal muscle growth and recovery.

Uploaded by

doraemonthedoraeater
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
15 views2 pages

Advanced Full-Body Workout Routine

The Maximum Potential Workout Routine is a non-PPL hybrid split designed for advanced trainees focusing on full-body development and aesthetic proportions. It includes a structured 7-day schedule with specific exercises for upper and lower strength, back and arms, chest and shoulders, athletic full body, legs, and active recovery. The program emphasizes frequency and progressive overload while integrating core work daily for optimal muscle growth and recovery.

Uploaded by

doraemonthedoraeater
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

THE MAXIMUM POTENTIAL WORKOUT ROUTINE

(Non-PPL Hybrid Split)

This program is designed for advanced trainees who want full-body development, aesthetic
proportions, and maximum frequency without overtraining. Chest is trained 2x/week, Back 3x/week,
Arms & Shoulders 3x/week, Legs 2x/week, and Core daily.

Day 1 – Upper Strength


• Bench Press / Weighted Push-Ups – 4×6
• Weighted Pull-Ups – 4×6–8
• Overhead Shoulder Press – 3×8
• Barbell Row – 3×8
• Barbell Curl – 3×10
• Skullcrushers – 3×10
• Core: Weighted Plank 3×45s + Hanging Knee Raise 3×15

Day 2 – Lower Strength


• Back Squat – 4×8
• Romanian Deadlift – 4×10
• Bulgarian Split Squat – 3×12/leg
• Calf Raises – 4×20
• Glute Bridge / Hip Thrust – 3×15
• Core: Cable Crunch 3×15 + Leg Raise 3×15

Day 3 – Back & Arms


• Pull-Ups (varied grips) – 4×Max
• Seated Row / Band Row – 3×12
• Face Pulls – 3×15
• Incline Dumbbell Curl – 3×12
• Hammer Curl – 3×12
• Triceps Pushdown / Band Extension – 3×15
• Wrist Curls (Flexor + Extensor) – 3×15
• Core: Side Plank 3×30s + Ab Rollout 3×12

Day 4 – Chest + Shoulders


• Incline Dumbbell Press – 4×10
• Dumbbell Shoulder Press – 4×10
• Lateral + Front Raise Superset – 3×12 each
• Cable / Resistance Fly – 3×15
• Dips / Bench Dips – 3×12
• Rear Delt Fly – 3×15
• Core: Hanging Leg Raise 3×15 + Flutter Kick 3×20

Day 5 – Athletic Full Body + Core


• Deadlift – 3×5
• Explosive Push-Ups – 3×10
• Chin-Ups – 3×Max
• Dumbbell Snatch / Clean Press – 3×8
• Walking Lunges – 3×12/leg
• Plank to Side Plank – 3×45s
• Hanging Windshield Wipers – 3×12

Day 6 – Legs + Posterior Chain


• Front Squat / Goblet Squat – 4×10
• Romanian Deadlift – 3×10
• Step-Ups – 3×12
• Hip Thrust – 3×12
• Calf Raise – 4×20
• Glute Kickbacks / Band Work – 3×15
• Core: Weighted Sit-Up 3×15 + Bicycle Crunch 3×20

Day 7 – Active Recovery


• 20–30 min stretch or yoga
• Optional light cardio (walk/run)
• Optional Core: Hollow Hold 3×30s

Frequency Summary
Chest – 2× | Back – 3× | Shoulders – 3× | Biceps – 3× | Triceps – 3× | Forearms – 3× | Legs – 2× |
Core – Daily
Other muscles (traps, rear delts, serratus, calves, glutes) are fully integrated 2–3×/week.

This hybrid system provides optimal muscle growth, strength, and recovery. Progressively increase
weights or reps weekly, maintain good sleep and nutrition, and track progress for best results.

You might also like