Revised program

This program is suitable for individuals of all experience levels, from beginners to advanced lifters, as it incorporates fundamental bodybuilding principles alongside scientifically-backed exercises.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

ALL SETS TAKEN EITHER CLOSE OR TO FAILURE

Lat Pulldown (Close Grip)

Rack Pull (Barbell)

Pendlay Row

Kelso Shrug

Rear Delt Fly (Cable)

Reverse Pec Deck

Preacher Curl (Barbell)

Bayesian Curl

PULL DAY

Pec Deck (Machine)

Decline Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Behind The Back Lateral Raise (Cable)

Lateral Raise (Dumbbell)

PUSH DAY

Bench Press (Barbell)

Vertical Pec Dec

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Underhand Lat Pulldown

Underhand Rows (Cable)

Squat (Barbell)

Single-Leg Leg Curl

Hip Adductor (Machine)

Overhead Press (Barbell)

SKIP DAY (legs)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Skull Crusher (Dumbbell)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Reverse Bicep Curl (Dumbbell)

0 reviews for Revised program