Doug program block 2

I will update this weekly for you based on the feedback from you. So every week looks the same right now but I will edit them once you complete a week. Once the workouts are complete use the share feature and send them to me. This is meant to go as Day 1 day 2 day 3 day 4 rest day 5 rest. For accessory movements make sure your technique and rest times stay similar to make measurable progress. And then progress them by adding more weight or reps when possible. The app keeps track of everything to make this simple to do.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Skull Crusher (Barbell)

Squat (Barbell)

Lunge (Dumbbell)

Nordic Curl

Step-Up (Weighted)

Decline Crunch (Weighted)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Pendlay Row

Tricep Pushdown (Cable)

Rear Delt Fly (Dumbbell)

Hammer Curl

Squat (Paused)

3 Count Pause Bench

Larsen Press (Barbell)

Face Pull

Single Arm Overhead Tricep Extension

Bicep Curl (EZ Bar)

Deadlift (Barbell)

Good Morning

Chest Supported Row (Dumbbell)

Hanging Leg Raise

Romanian Deadlift (Barbell)

Lunge (Barbell)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Dip (Weighted)

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