Average to Jacked 🐦‍🔥

Give this program 6 months - 1 year. Make minor modifications only if 1) there is physical issue to not do the movement 2) plateaued. You will loose fat and build muscle on this program NO CAP.
Diet is 80% of your transformation. Eat in a 250-300 calorie deficit if you are 15% BF or below. You can go 500-800 deficit if you are 
25-30-% + body fat. Sleep 6-8 hrs. Its the quality of sleep not quantity that matters. Protein 0.6-0.8 lbs per bw. Fats 35% rest carbs. Boom. Don’t read the next science based workout. Keep your head down, ghost your existing self and rise Jacked .

- best
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Week 18

Progressive overload. 2 warm up sets for 1st exercise, rest 1 warm up set. 1 all out max effort set.

Wide Grip Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Rear Delt Fly (Machine)

Pull Day

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

V-Handle Tricep Pushdown (Cable)

Push Day

Leg Press

Leg Extension

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Seated Calf Raise

Legs

Bodyweight + yolk muscles. Do not skip this. This will make you go from a 7 to a 10. 

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