Stagnation Station

Break through your plateaus with Stagnation Station, a focused 12-week program designed to reignite your strength gains. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, bent-over rows, and safety bar squats, ensuring a comprehensive approach to muscle building. Each session is crafted to challenge your limits, utilizing high-intensity sets to push your performance to new heights. Get ready to transform your routine and experience the progress you've been waiting for!

A full body asynchronous split to generate and manage fatigue, this works as a 3 day/week program so will functionally run as an asynchronous 3 day split 16 Week program or an analogue 4 day/week which is only recommended if rest and recovery is well under control. 

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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

Bench Press (Barbell)

Bench Press (Close Grip)

Seated Overhead Press (Barbell)

Pendulum Squat

Calf Raise (Machine)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Bent Over Row (Barbell)

Stiff Leg Deadlift

Wide Grip Pull-Up

Preacher Curl (EZ Bar)

Preacher Curl Reverse Grip EzyBar

Single Leg Press

Safety Bar Squat

Overhead Tricep Extension (Cable)

Pull-Up (Assisted)

Chin-Up (Assisted)

Seated Row (Cable)

Leg Extension

Hamstring Curl

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