Enigma

Be as consistent as possible. Asynchronous.

In terms of intensity, AMRAP for all sets.
It will be fairly common to have 2-4 days of rest in between each session.

This program will absolutely crush you as you continue. You must devour as much calories as you comfortably can, but also use common sense. Eat clean but plenty. Some junk is alright. 
Prioritize recovery, sleep and stress management.

This program can be repeated as many times as needed. Can be modified more specifically catered to each individual muscular development, just simply refresh the template from week 1.

This program also caters to any goal related to gaining mass, or it can also be used on a cut...however lower frequency is recommend. Having less volume could also help if volume is still too high.

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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

Incline Bench Press (Barbell)

Wide Grip Lat Pulldown

Cable Pullthroughs

Overhead Extension (Dumbbell)

Lying DB Lateral Raise

Pull-Up (Weighted)

Bulgarian Split Squat (Dumbbell)

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

JM Press

Zercher Squat (Barbell)

Guillotine Bench press

Cable Low Row

Crusader Rows

Tricep Pushdown (Cable)

Dip (Weighted)

Crusader Upright Rows

Front Squat (Dumbbell)

Pull-Up (Bodyweight)

Hammer Curl (Dumbbell)

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