Vilgots 10W5D

Embark on a transformative 10-week journey with Vilgots 10W5D, designed for those ready to elevate their strength and conditioning. This program features 5 days of targeted workouts each week, focusing on compound movements like the Bench Press and Deadlift, complemented by essential accessory exercises to build muscle and enhance performance. With a mix of barbell and machine training, you'll engage major muscle groups while developing functional strength. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and accountable!

Har köpt några program och de har varit typ så här så ska kolla om ja kan göra ett själv och ser hur de funkar

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Face Pull

Deadlift (Barbell)

Squat (Paused)

Hip Extension

Squat (Barbell)

Stiff Leg Deadlift

Leg Press (45 Degrees)

Abs Crunch (Machine)

Long Pause Bench Press

Larsen Press (Barbell)

Tricep Pushdown (Cable)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

Comp Bench Press

Bench Press (Dumbbell)

Rear Delt Fly (Cable)

Tempo Squat (Barbell)

Hanging Leg Raise

Calf Raise (Leg Press)

Lat Pulldown (Single Arm)

Barbell Row

Dip (Weighted)

Kettlebell Press

Floor Press (Barbell)

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