𝕮𝖍𝖎𝖒𝖊𝖗𝖆

Unlock your strength with 𝕮𝖎𝖒𝖊𝖗𝖆, a comprehensive 12-week program designed for serious lifters. Train four days a week with a focus on upper body power, featuring exercises like the Seated Shoulder Press and Weighted Chin-Ups, tailored to push your limits and build muscle. Each session is structured to maximize intensity and efficiency, ensuring you see real progress. Equip yourself with a full gym and get ready to elevate your training to new heights!

• A mixture of fullbody, upper-lower and a bro day for an arm growth focused  4-day split with 2x a week frequency for the back and lower body and 3x a week frequency for arms.

• I recommend using the basic double progression method with all exercises. Whether you want you use straight sets or reverse pyramid sets is up to you as long as you’re going hard with good technique.

• Recommended days: Saturday, Monday, Tuesday, Thursday.


• Inspired by what I’ve learned from amazing people such as Bald Omni-man, Peter Katcherian, Jeoffery Verity Schofield, Alex Leonidas, Jeff Nippard, Dr. Mike Israetel & Steve Shaw.


Highly recommend you go follow these guys for a wealth of information

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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

Seated Shoulder Press (Dumbbell)

Chin-Up (Weighted)

Bench Press (Close Grip)

Seated Dumbbell Curl

Overhead Extension (Dumbbell)

Chest Supported Row (Dumbbell)

Upper Body

Bicep Curl (Barbell)

Dip (Weighted)

Incline Curl (Dumbbell)

Skull Crusher

Lying Side Lateral Raise

Incline Bench Press (Dumbbell)

Preacher Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Romanian Deadlift (Barbell)

Leg Extension

Lateral Raise (Dumbbell)

Full Body

Hamstring Curl

Squat (Barbell)

Split Squat (Barbell)

Lateral Raise (Cable)

Lower Body + Side Delts

Lunge (Dumbbell)

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