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Blood & Guts
by Tom F.
Program Description
Build a disgusting amount of size using a slight more modern approach to Dorian Yates 6x Mr O Workout Split. I recommend Doing this in a asynchronous fashion but if you struggle to recover once a week is fine
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Jun 28, 2024 09:39
Last Edited
Jul 07, 2024 07:35
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Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
2
Chest Fly (Cable)
3 Sets
12-20 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Spider Curl
2 Sets
12-20 Reps
5
Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
3
Upright Row (Barbell)
2 Sets
5-10 Reps
4
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
5
Overhead Extension (Dumbbell)
2 Sets
10-15 Reps
6
Bench Press (Close Grip)
2 Sets
5-10 Reps
7
Shrug (Barbell)
2 Sets
12-20 Reps
Day 4
1
Squat (Barbell)
2 Sets
12-20 Reps
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
3
Hamstring Curl
2 Sets
8-12 Reps
4
Lunge (Barbell)
2 Sets
10-15 Reps
5
Standing Calf Raise
2 Sets
15-25 Reps
Day 2
1
Single Arm Row (Dumbbell)
2 Sets
5-10 Reps
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
3
Lat Prayer
2 Sets
12-20 Reps
4
Seated Row (Cable)
2 Sets
12-20 Reps
5
Rear Delt Fly Cable
2 Sets
12-20 Reps
6
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
7
Forearm Curls
2 Sets
12-20 Reps