The program you will be following for these 4 weeks will be a mix of intensity techniques, designed to exhaust your muscle fibers to the maximum, while simultaneously incorporating a small progression in terms of volume, in order to train strength through sub-maximal loads. The workout will be carried out over 4 days a week, following a rhythm of A1-B1-A2-B2; however, nothing prevents you from reducing it to three days a week, executing it as follows: A1-B1-A2 in the first week, and then B1-A1-B2 in the following week. Aim for progression with the weight, even in accessory exercises, while always carefully and accurately controlling the technique. The rest times also vary, increasing and decreasing, thus challenging your endurance, training it and pushing you out of your comfort zone week by week. On your weekly rest day (which should not be Saturday or Sunday), some cardio is recommended, perhaps in a H.I.I.T. format, combined with a core and stretch session.

At the end of the program, test your new RM, reset all the weights and restarts or simply restart the program by adding more weight.

Thank you for your attention!

Italian Stallion

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Military Press (Barbell)

Lat Pulldown

Chest Fly (Cable)

Lateral Raise (Cable)

Seated Row (Cable)

Incline Chest Press (Machine)

Arnold Press

Leg Extension

Leg Curl

Leg Press

Walking Lunge (Dumbbell)

Bicep Curl (Cable)

French Press

Squat (Barbell)

Single Leg Extension

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

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