PROTOCOL ACTIVE
v1.0 // HYPERTROPHY BLOCK
GABO // PERSONAL

lifts.

3-DAY SPLIT
PUSH / PULL / LEGS
+ DAILY CORE

Everything I do at the gym, in one page.

01
CHEST / SHOULDERS
7 LIFTS
+ SHOULDER CIRCUIT
~60–75 MIN
⚡ WARM-UP
Band activation targeting shoulder muscles → Shoulder Warm-Up
01 / CHEST
PROGRESSIVE

Machine Chest Press
or Flat DB Press

4 × 15,12,10,8 reps

Progressive sets — add weight each set as reps drop.

Watch Tutorial
02 / SIDE DELT
SUPERSET

Seated Side Raises

4 × 15 reps

Pair directly with chest press. Control the descent.

Watch Tutorial
03 / UPPER CHEST
TOP SET

Incline Dumbbell Press

4 × 12 reps

Max weight hit on the 12-rep mark. Keep the bench ~30°.

Watch Tutorial
04 / TRAPS + DELTS
SUPERSET

EZ Bar Upright Row

4 × 12 reps · slow tempo

Elbows lead. Stop once elbows reach shoulder height.

Watch Tutorial
05 / CHEST
ISOLATION

Incline Dumbbell Flys

4 × 12 reps

Big stretch at the bottom, soft elbow bend throughout.

Watch Tutorial
06 / FRONT + SIDE
SUPERSET

Arnold Press

4 × 12 reps

Max weight on the 12-rep set. Full supination on press-up.

Watch Tutorial
07 / SHOULDERS — FINISHER COMPOUND
PROGRESSIVE + DROP

Machine / Dumbbell Shoulder Press

4 × 15,12,10,8 reps + 1 drop set × 15

Progressive pyramid. Finish with a drop set — strip weight, go straight to 15 reps.

Watch Tutorial
═══ SHOULDER RAISE CIRCUIT · 4 ROUNDS · 15 REPS EACH ═══
02
PULL / BACK
7 LIFTS
LATS · MID-BACK · ERECTORS
~60–75 MIN
⚡ WARM-UP
Band row activation → Back Warm-Up
01 / LATS
PROGRESSIVE + DROP

Lat Pulldown (Wide Grip)

4 × 15,12,10,8 reps + 1 drop set × 15

Drive elbows down and back. Finish with a drop set for lat exhaustion.

Watch Tutorial
02 / LATS
TOP SET

V-Bar Pulldown

4 × 12 reps

Max weight at 12. Squeeze lats hard at the bottom.

Watch Tutorial
03 / MID-BACK
SLOW TEMPO

Seated Cable Row

4 × 12 reps · slow tempo

Max weight at 12 reps. Pause and squeeze at peak contraction.

Watch Tutorial
04 / UPPER BACK
COMPOUND

Barbell Overhand Row

4 × 10 reps

Overhand grip shifts emphasis to upper back & rear delts.

Watch Tutorial
05 / LATS
SUPERSET

Underhand Band Rows

4 × 12 reps · slow tempo

Supinated grip brings in biceps and lower lats.

Watch Tutorial
06 / POSTERIOR CHAIN
COMBO

Deadlift + Row Combo

4 × 10 pairs

One deadlift + one bent row = one pair. Keep spine neutral.

Watch Tutorial
07 / LOWER BACK — FINISHER
ISOLATION

Back Hyperextensions

3 × 20 reps

Light load, full range, focus on erectors and glutes.

Watch Tutorial
03
LEGS / GLUTES
TRISET + 6 LIFTS
QUADS · HAMS · GLUTES
~75–90 MIN
⚡ WARM-UP
Banded bodyweight squats · 3 × 15 → Band Squat Demo
Banded fire hydrants · 3 × 20 → Glute Activation
═══ OPENING TRISET · 4 ROUNDS · 15 REPS EACH · CHALLENGING WEIGHT ═══
04 / GLUTES + QUADS
SLOW TEMPO

Smith Machine Sumo Squats

4 × 10 reps · slow tempo

Wide stance, toes angled out. Drive through the heels.

Watch Tutorial
05 / QUADS
SUPERSET

Close-Stance Half-Rep Squats

4 × 10 reps · slow tempo

Feet close together, stop mid-range to torch the quads.

Watch Tutorial
06 / GLUTES
HIGH REP

Rope Cable Hip Thrusts

4 × 20 reps

AKA cable pull-through. Hinge at hips, squeeze at top.

Watch Tutorial
07 / HAMS + GLUTES
HINGE

Barbell RDL

4 × 12 reps

Romanian Deadlift. Soft knees, push hips back, feel the stretch.

Watch Tutorial
08 / UNILATERAL
COMBO

Walking Lunges → Step-Ups

4 × 10+10 per leg

10 walking lunges, then 10 step-ups (knee-level box) per side.

Watch Tutorial
09 / QUAD FINISHER
ISOMETRIC

Wall Sit

3 × 1 minute hold

Back flat against wall, thighs parallel to floor. Leave it all here.

Watch Tutorial
∞
DAILY / CORE OPTIONAL · PANG LEGENDS LANG
3 MOVEMENTS
EVERY SESSION
~10 MIN
CORE 01
WEIGHTED

Cable Crunches

4 × 15 reps

Kneel, pull rope, crunch through the abs — not the hips.

Watch Tutorial
CORE 02
LOWER ABS

Leg Raises

4 × 15 reps

Hanging or lying. Control the descent — no swinging.

Watch Tutorial
CORE 03
FULL CORE

Jack Knives

3 × 15 reps

Meet hands and feet above the midline. Full contraction.

Watch Tutorial