Built like Gotrek

This is my personal program designed to build a strong, athletic body while adding muscle mass. The intention is to hypertrophy the back, shoulders, and arms to the point that they overpower the rest of the physique while building bone breaking levels of strength and maintaining explosive athletic ability.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lying Pullover (Cable)

Lat Pulldown (Close Grip)

Kroc Row

Lat Pulldown (Single Arm)

Single Arm Row (Cable)

Deadlift (Barbell)

Back

Seated Row (Cable)

Rack Pull (Barbell)

Chest Supported Row (Dumbbell)

Sprint

Box Jump

Bulgarian Split Squat (Barbell)

Cossack Squat

Pogo Jump

Athletic Lower

Good Morning

Squat (Barbell)

Quarter Squat

Back Extension (Weighted)

Leg Extension

Leg Curl

Power Lower

Standing Behind Neck Shoulder Press (Barbell)

Seated Dumbbell Curl

Shrug (Barbell)

Shoulder/Arms

Single Arm Shoulder Press

Overhead Extension (EZ Bar)

Bicep Curl (Barbell)

Grippers(Captains of Crush)

Shoulders/Arms

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