Genesis

Program Description

Understanding 3 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2 minutes for main movements 1 minute for accessories. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 3 sets of 6-10 reps and 3-5 sets of 8-15 reps, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 9 reps for two of the three sets, then you would keep trying at 9 reps and go higher until you hit that 15 rep count. Then increase the weight and start over. But this is only the start I’ll keep changing things around as I get better. Personal Thoughts If I do go with the upper lower, then I would have to have on the first upper day, chest and triceps and then the second upper day back biceps. I’ll have to fit my shoulders someway or another in between those two days now in intentionally in between the days, I’ll have a lower day both lower days are probably gonna be relatively the same. I could target the quads, hamstrings calves in all two days. I can blow those out in about five exercises I could probably even lower it to four if I want, but I might keep it at five. Maybe I could have shoulders on both upper days so I can have chest tricep and shoulders back bicep and shoulders. I could test it out for one week and see how I feel about it cause I don’t want it to be too excessive in the shoulder department. I don’t wanna injure myself plus I’m already training biceps once a week so why should I train shoulders more, on second thought shoulders are more important then biceps for a frame, if you wanna have a nice solid strong frame

Program Overview