Width

Home gym / garage gym free weights program

Focus: shoulders | back | arms
Schedule: upper-lower-rest-push-pull-rest-rest
This will allow for an even recovery.


This program will make you wide, its strength is in focusing on the muscles that are the most important for looking jacked. Legs are trained intensively once per week. This program doesn't include any of the "big three" lifts since they are not essential for hypertrophy at all, but you can still do them. I just don't like them.

You can replace any exercise you want, just keep the movement pattern. For example nordic hamstring curls can be swapped for hamstring curls if you decide to go to a commercial gym once per week.

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

Week 13

Week 14

Week 15

Week 16

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Seated Overhead Press (Barbell)

Pullover (EZ Bar)

Meadow Row

Upper

Box Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Nordic Curl

Hanging Leg Raise

Incline Curl (Dumbbell)

Hammer Curl

Wrist Curls

Lower + Biceps

Dip (Weighted)

Incline Bench Press (Barbell)

JM Press

French Press

Push

Don't forget to have at least one day of rest after this day, ideally two

Power Shrug

Pull-Up (Weighted)

Reverse Bicep Curl (EZ Bar)

Pull

Leg Press

Calf Raise (Leg Press)

Leg Extension

Hyperextension

1 reviews for Width