Modern Golden Era

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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