Reef Davis Divine Protein Shake Program

Intermediate/Advanced bodybuilding program designed to limit fatigue and maximize muscle growth. Using a variety of rep ranges, this program aims to get more out of less weight, while maintaining efficiency in the gym.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Leg Extension

Hack Squat

Deficit Deadlift (Barbell)

Seated Hamstring Curl

Cable Crunch

Lateral Raise (Cable)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Dumbbell Row

Wide Grip Lat Pulldown

Pullover (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Lateral Raise (Machine)

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Alternating Dumbbell Curl

Single Arm Overhead Tricep Extension

Reverse Pec Deck

Lateral Raise (Dumbbell)

Squat (Low Bar)

Leg Press

Bulgarian Split Squat (Dumbbell)

Single-Leg Leg Curl

One Arm Lateral Raise (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chin-Up (Weighted)

Chest Supported Row (Dumbbell)

Pec Deck (Machine)

Seated Overhead Extension (EZ Bar)

Spider Curl

Legs 1

Upper 1

Shoulders/Arms

Lower 2

Upper 2

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