Turtle Hermit School (2x full body)

build strength and size at the same time in the most efficient manner.

based on alex leonidas' naturally enhanced ebook
buy his book to learn the secrets in order to maximize this program

the recovery demands are high, adjust accordingly

use very light resistance bands for warm up and recovery

watch alex bromley to learn how to brace

exercises are easily swappable with a similar variation, reverse lunge can be step ups, pull ups can be chin ups

start out light and ramp up volume and intensity over time

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Paused)

Dip (Weighted)

Skull Crusher (Barbell)

Rear Delt Fly (Dumbbell)

Squat (Paused)

Barbell Row

Shrug (Barbell)

Stiff Leg Deadlift

Calf Raise (Machine)

Decline Crunch

Plank

intensity

Overhead Press (Barbell)

Bench Press (Close Grip)

Tricep Dip (Bodyweight)

Upright Row (Barbell)

Deadlift (Barbell)

Pendlay Row

Reverse Lunge (Barbell)

Decline Crunch (Weighted)

Pallof Press

Push Up

Seated Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Cable)

Behind The Back Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Wide Grip Pull-Up

Chest Supported Row (Machine)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

volume

Dip (Bodyweight)

Incline Bench Press (Dumbbell)

Hack Squat

Seated Wide-Grip Row (Cable)

Leg Curl

Clean and Press

Snatch Deadlift

Suitcase Carry March

Walking Lunge

Standing Pullover (Cable)

Tricep Pushdown (Cable)

Upright Row (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Chest Fly (Cable)

Seated Row (Cable)

Side Plank

Light Jog

prep week

recovery week

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