Cybertraining +

Create a very unique and goal specific program for myself, I don't necessarily expect people to follow it. If you do please warm up at least 10 minutes before starting and do at least 20 min of stretching at the end to prevent injuries and to recover better. The program is 1h30min of lifting + 10min warmup and 20min of stretching.

I expected people who follow this program to self manage rest days and fatigue. This is meant as hybrid PLP (push leg pull), with one rest day after every 3 days, that said it's not unusual for me to add a rest day here and there when I need it.

The progression is totally intuitive, if you are over the rep range, you change weight. If you feel like adding volume, you do it. Use volume, reps and weight as a way to progress, if you are progressing even slowly everything it's ok. I don't like a fixed progression because everyone progresses at a different rate, however I trust you to keep the intensity of the training high, don't slack off. 

Bye, I wish you good gains!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press 35°

Push 1

Squat (Barbell)

Hyperextension

Legs 1

Bench Press (Barbell)

Push 2

Romanian Deadlift (Barbell)

Belt Squat

Legs 2

Weighted Pull-Up (Heavy)

Pull 2

Weighted Pull-Up (Light)

Pull 1

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