General Gainz Body Building - Home Gym Edition

This Programm is a partially auto regulated body building program. Each of the first sets of the main movements should be performed to or close to failure. For the following sets. Aim for 3/4 of the reps from your first set with the same weight. 

The number of sets is variable: if you are best up/ not feeling well, go for 2 sets,if you feel good try to go for 4 sets or push even more sets if you feel amazing

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Band)

Single Arm Row (Dumbbell)

Lying Reverse Fly

Concentration Curl

Hammer Curl

Push Up (Weighted)

Double Kettlebell Press

Banded Dips

Lateral Raise (Dumbbell)

Skull Crusher

Sissy Squat (Weighted)

Single Leg Romanian Deadlift

Standing Calf Raise

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