Legs & Core Stability Cycle (10-Day)

Program Description

Athletic build + core stability for nagging leg growers and people who sit a lot. - Day 1: Upper * (Strength) - Day 2: Legs * (Hypertrophy) - Day 3: Abs - Day 4: REST - Day 5: Legs * (Strength) - Day 6: Upper * (Hypertrophy) - Day 7: Abs - Day 8: REST - Day 9: Legs * (Deadlifts) - Day 10: REST As someone who works at a desk, my hip flexors are a bit tight, which makes my lower spine unstable. To fight this, I created this routine. In the abs workout, I omitted sit-ups as they are just worsening the situation. So far, this one is feeling really good and refreshing. The second priority is the legs, as my Calves and Quads are not growing as fast as my upper body. I created this routine to show them who's the boss. == For best results == -- Nutrition -- - Start with 100 cal surplus - Increase by 100 calories each week - 3rd and 6th week, by 150 calories - Start with 4-5 meals (if meals become heavy, add another meal) - Don't go beyond 7 meals -- Insulin sensitivity -- To gain as much muscle mass as possible and as little fat mass as possible - Big carb meals around the training - After each meal 15-20min walking -- Cheat Day -- Day 10 is the cheat day, we eat as usual but with additional junk, to reward our body for listening and keeping up :D -- Training -- If you are feeling off on the training, don't hurt yourself. This is routine, but it ain't as important as your health; lower down the weight or volume. If the form is breaking heavily, reduce the weight, or don't progress next week; stay on the same weight. Focus is to do the best form, with a slight increase in weight/reps

Program Overview