WE ARE VENOM

🔥 This setup maintains yoke, glutes, and arm priority while ensuring the neck gets strong and thick over time.
🔥 Higher frequency training (3x/week for each muscle group) supports steady, even growth without overuse.
🔥 The neck will grow in proportion to traps and shoulders, completing the Venom physique.

NOTE: Neck or ab work can be superset with forearm work of choice, two sets x am-rap. I personally do barbell forearm curls and extensions 3x a week no issue, but it is up to you. 

Downsides:
Chest Volume is blended with triceps work; we will primarily be training chest via dips and close grip bench to involve more triceps.

While overall quad volume is installed into the program everyday, we will not be heavy barbell squatting, or any of its compound variations outside of split squats. This is for overall axial fatigue management, as this program focuses on the posterior chain. 

Even though glutes are a priority, they fall shorter on the list and are primarily trained through frequent hinging.



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Week 16

Week 17

Week 18

Leg Extension

Sumo Deadlift (Barbell)

Seated Anterior Delt Press (AD)

Lying Leg Curl

Chin-Up (Weighted)

Seated Hamstring Curl

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Dumbbell)

Snatch-Grip High Pulls

Single Arm Row (Dumbbell)

Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Behind-The-Neck Press (Smith Machine)

Wide Grip Pull-Up

Reverse Lunge (Dumbbell)

Preacher Curl (Machine)

Standing Calf Raise

Calf Raise (Dumbell)

Calf Raise (Leg Press)

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