Project Shred O' lympus

**Project Shred O' lympus** is a dynamic  program designed to elevate your strength and hypertrophy with a focused 5-day split. Each day targets specific muscle groups through a variety of compound and isolation exercises, ensuring comprehensive development and optimal recovery. With a blend of supersets and traditional sets, you'll push your limits while maximizing efficiency. Get ready to transform your physique and unleash your potential!

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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

Bench Press (Barbell)

Incline Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Russian Twist

Ab Wheel

Cable Crunch

Hanging Leg Raise

Decline Sit Up (Bodyweight)

Cardio

Chest & Shoulders 

Pull-Up (Weighted)

T-Bar Row

Dumbbell Row

Seated Row (Cable)

Bicep Curl (Barbell)

Bicep Curl (EZ Bar)

Bench Press (Close Grip)

Face Pull

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Reverse Bicep Curl (Dumbbell)

Back & Arms

Romanian Deadlift (Barbell)

Squat (Barbell)

Leg Press (45 Degrees)

Standing Calf Raise

Decline Crunch

Deadlift & Legs

Shoulder Press (Machine)

Shrug (Dumbbell)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

21s (EZ Bar)

Lateral Raise (Dumbbell)

Rude Days 

Bench Press (Dumbbell)

Chest Fly (Cable)

Lat Pulldown

Chest Supported Row (Machine)

Standing Pullover (Cable)

Upper Hypertrophy 

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