Actual Gains Lvl 1 Meso-Cycle

by Ebenezer A.

2 athletes joined

Program Description

True Hypertrophy for a modern physique. This is part one. You should be able to compete this program in most gyms. Nothing fancy here, you’ll be able to hit all body parts twice a week with this so the workouts aren’t designed to kill you or over tax your muscles. The program is designed for rewarding those who are consistent and show up everyday.

Program Overview

Level

Novice

Goal

Bodybuilding, Muscle & Sculpting, Athletics

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Apr 06, 2024 06:40

Last Edited

May 07, 2024 10:16

Day 3

Leg Press (45 Degrees)

4 Sets

Leg Curl

3 Sets

Leg Extension

3 Sets

Hanging Leg Raise

3 Sets

Cable Crunch

3 Sets

Day 6

Pull-Up (Assisted)

3 Sets

Seated Row (Cable)

3 Sets

High Row

3 Sets

Preacher Curl (Barbell)

3 Sets

Bicep Curl (Cable)

3 Sets

Day 7

Squat (Barbell)

4 Sets

Lying Leg Curl

3 Sets

Single Leg Press

3 Sets

Lying Leg Raise

3 Sets

Decline Crunch

3 Sets

Day 1

Incline Bench Press (Barbell)

4 Sets

Chest Fly (Machine)

3 Sets

Seated Shoulder Press (Dumbbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Lying Tricep Extension (Barbell)

3 Sets

V-Handle Tricep Pushdown (Cable)

3 Sets

Day 5

Incline Bench Press (Dumbbell)

4 Sets

Chest Fly (Cable)

3 Sets

Shoulder Press (Plate Loaded)

3 Sets

One Arm Lateral Raise (Cable)

3 Sets

Single Arm Tricep Extension (Cable)

3 Sets

Dip (Bodyweight)

3 Sets

Day 2

Chin-Up (Assisted)

3 Sets

Chest Supported Row (Machine)

3 Sets

Lat Pulldown

3 Sets

Bicep Curl (EZ Bar)

3 Sets

Seated Dumbbell Curl

4 Sets

Day 4

Shadow Boxing

5 Sets

5 mins

Run

1 Set

30 mins

Yoga

1 Set

30 mins

@6.5