Poor Man's Therapy

Unlock idk resistance to depression maybe with "Poor Man's Therapy", a 10-week journey designed to not only be somewhat reasonable to complete in 1.2 hours or so. But also to train in the 5 weekdays we have, so you can enjoy the weekends mulling over your life decisions. Workouts are easy to complete without the need for complex machines or steep learning curve making this suitable for beginners to advance lifters. Optimized volume for easy recovery and and great stimulus for growth if followed alongside a good diet and proper sleep. So get out there and run from life's urgent problems with this program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Standing Pullover (Cable)

Preacher Curl (Machine)

Behind The Back Single Arm Cable Bicep Curl

Chest Press (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Hack Squat

Hip Thrust (Machine)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Calf Raise (Leg Press)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Smith Machine)

Face Pull

Overhead Extension (Dumbbell)

Hip Adductor (Machine)

Decline Crunch

Lying Leg Curl

Shoulder Press (Machine)

Lateral Raise (Machine)

Seated Dip (Machine)

Bicep Curl (Dumbbell)

Deload 1

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