A&W Float

Austin & Waterbury - lifts are progressed in a four week wave with an optional deload on the 5th week. Feel free to skip if everything is progressing well. Change exercises based on preference and availability. I ultimately wanted a bodybuilding program with low reps so here it is.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown (Single Arm)

Bayesian Curl

Tricep Pushdown (Cable)

Deadlift (Barbell)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Leg Extension

Seated Calf Raise

Seated Military Press (Barbell)

Dip (Weighted)

Pec Deck (Machine)

French Press

Cable Crunch

Pull-Up (Weighted)

Chest Supported Row (Machine)

Pullover (EZ Bar)

Lateral Raise (Dumbbell)

Bicep Curl (Machine)

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Straight Leg Calf Raise

Hanging Knee Raise

Optional deload week

Optional deload

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