Blackpill Anti-Gymcell Split

The split primarily focuses on emphasizing masculine proportions and muscles which are attractive to the opposite sex, not to other men and gymcells. These include a 1.6 shoulder to waist ratio and heavy emphasis on delts and upper body without neglecting the rest. Functional strength is also a secondary goal. The split has a skeleton of a 4 day upper lower with an extra day pulled from it that includes arms, delts and some other isolations. Core is also not neglected and trained on lower days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Hanging Leg Raise

Neck Curl

Neck Extension

Lower

Bench Press (Barbell)

T-Bar Row

Incline Bench Press (Dumbbell)

High Row

Shoulder Press (Machine)

Chin-Up (Weighted)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Upper

Preacher Curl (EZ Bar)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

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