Let's get jacked!

A/B split. Take 1-3 days off between depending on your recovery ability. This program is based off HIT protocols as outlined by people like Arthur Jones, Mike Mentzer and Dorian Yates. On B days, alternate squats with leg press or leg extensions. 

Do a couple warm up sets for majority of lifts and then do ONE ALL OUT set to failure. Every once in a while, run the program with some other intensity techniques like rest pause, force reps etc. But only do that for 3-4 weeks at a time! 

Push yourself! It's all about time under tension, and progressive overload! Use a slow, controlled tempo. If you normally throw around 50lb DB's on curls, lower the weight a bit and slow those reps down! Find that sweet spot between heavy weight and something you can control slowly to make the muscle fail within the prescribed rep range. Bump that weight up slowly overtime!

Most importantly, have fun! Feel free to change up the exercises. Just make sure they hit the same muscles.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Chin-Up (Bodyweight)

Bent Over Row (Barbell)

Incline Curl (Dumbbell)

Hammer Curl

Abs Crunch (Bodyweight)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Tricep Extension (Cable)

Bench Press (Close Grip)

Squat (Barbell)

Leg Curl

Standing Calf Raise

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