Program
Gym
Pull - Push - Active rest - Legs - Upper - Calisthenics/Plyo - Active rest
Max effort deadhangs 3x a day, daily
Pull ups daily and push ups on rest days (not dedicated exercise, just to keep the muscle active)
6-8 rep range for most lifts
1-2 RiR for mid/end workout sets
must reach proper failure and good form for isolation exercises with only 1-2 sets
Pull ups daily and push ups on rest days (not dedicated exercise, just to keep the muscle active)
6-8 rep range for most lifts
1-2 RiR for mid/end workout sets
must reach proper failure and good form for isolation exercises with only 1-2 sets
P
Pull
Dumbbell One Arm Bent-over Row
6 sets - 9-10 reps
Bar Lateral Pulldown
3 sets - 6-7 reps
Barbell Curl
3 sets - 9 reps
Hammer Curl
2 sets - 10-15 reps
Lever Seated Reverse Fly
3 sets - 7-12 reps
Shrug
2 sets - 12-13 reps
Lever Seated Crunch
2 sets - 14-15 reps
P
Push
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Assisted Chest Dip
2 sets - 9-11 reps
Incline Bench Press
3 sets - 5-8 reps
Lever Seated Shoulder Press
2 sets - 5-7 reps
Lateral Raise
1 sets - 16 reps
Cable One Arm Lateral Raise
4 sets - 14-16 reps
Lever Pec Deck Fly
2 sets - 6-12 reps
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Triceps Pushdown
1 sets - 17 reps
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Overhead Triceps Extension
1 sets - 13 reps
Decline Bent Leg Reverse Crunch
2 sets
L
Legs
Goblet Squat
3 sets - 10-12 reps
Romanian Deadlift
3 sets - 6-9 reps
Lever Leg Extension
3 sets - 8-10 reps
Lever Seated Leg Curl
3 sets - 7-12 reps
Lever Standing Calf Raise
2 sets - 9-10 reps
Lever Seated Crunch
2 sets - 14-15 reps
U
Upper
Incline Bench Press
3 sets - 8-12 reps
Cable Seated Row with V bar
3 sets - 10-12 reps
Lever Preacher Curl
3 sets - 5-11 reps
Cable One Arm Lateral Raise
4 sets - 11-15 reps
Cable Half Kneeling Face Pull
2 sets - 8 reps
Decline Bent Leg Reverse Crunch
2 sets
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Workouts in program
P
Pull
7 Exercises
P
Push
9 Exercises
L
Legs
6 Exercises
U
Upper
6 Exercises
C
Calisthenics+ Plyometrics
9 Exercises