Modern Golden Era

Unlock your potential with the **Modern Golden Era** program, a meticulously crafted 12-week journey designed for dedicated lifters. Committing to six days a week, you'll focus on a balanced split that targets every muscle group, ensuring comprehensive strength and hypertrophy. This program emphasizes compound movements and isolation exercises, utilizing just dumbbells to sculpt your physique effectively. Get ready to elevate your training and achieve results that reflect your hard work and determination!

A personal program I’ve created for myself. It focuses on the primary muscles of a classic physique being the chest, back , biceps, triceps and quads. I have tried to incorporate modern training principles into it and would recommend do this program while in a calorie surplus to get max results and training the first set to 0 rir and include paused reps or partials into the set 2.

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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

Leg Press (45 Degrees)

Hamstring Curl

Leg Extension

Calf Raise (Leg Press)

Hip Adductor (Machine)

Lower 

Barbell Row

Power Shrug

Incline Bench Press (Smith Machine)

Cable Crunch

Wide Grip Pull-Up

Dip (Bodyweight)

Upper 

Preacher Curl (Dumbbell)

JM Press

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Arms 

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