Heberei für Schlägerei

🔄 Progression Model (Double Progression)
Stay within the prescribed rep range (e.g., 4-6 reps or 6-8 reps).
If you hit the top of the range on all sets with good form, increase the weight next session.
If you can’t add weight yet, add 1 rep per set instead until you reach the top of the range.



default

Week 1

Week 2

Week 3

Week 4

Chin-Up (Weighted)

Bench Press (Dumbbell)

Upper Body (Pull Focus) & Core

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lateral Raise (Machine)

Meadow Row

Leg Extension

Upper/Lower Blend (Lower Volum

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Full Body (Squat & Bench Focus

0 reviews for Heberei für Schlägerei