Wide & Thick

Emphasis on shoulders and quads, increasing volume each week. One deload week programmed during week six.

Low to moderate volume on other muscle groups to prioritize quad and shoulder growth. Total weekly reps spread out into 3 upper and 2 lower body workouts and short and sweet workouts. No singular delt annihilation workout. Work hard and increase the weight or reps or technique each week as well.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Cable)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Stiff Leg Deadlift

Lying Rear Delt Raise

Incline Bench Press (Dumbbell)

Inverse Zottman Curl

Squat (Paused)

Calf Raise (Machine)

Pec Fly (Dumbbell)

Pull-Up (Assisted)

Dip (Assisted)

Lateral Raise (Dumbbell)

Chest Supported Row (Dumbbell)

Stiff Leg Deficit Deadlift

Leg Extension

Deload Week

Final Week

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