Actual Gains Lvl 1 Meso-Cycle

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Prioritize good form, good technique over weight. Mind muscle connection is 🔑 here and no ego lifts

Leg Press (45 Degrees)

Leg Curl

Leg Extension

Hanging Leg Raise

Cable Crunch

Leg - Abs (1/2)

Pull-Up (Assisted)

Seated Row (Cable)

High Row

Preacher Curl (Barbell)

Bicep Curl (Cable)

Back - Bi (2/2)

Squat (Barbell)

Lying Leg Curl

Single Leg Press

Lying Leg Raise

Decline Crunch

Legs - Abs (2/2)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

V-Handle Tricep Pushdown (Cable)

Chest - Tri - Shoulders (1/2)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Shoulder Press (Plate Loaded)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Dip (Bodyweight)

Chest - Tri - Shoulders (2/2)

Chin-Up (Assisted)

Chest Supported Row (Machine)

Lat Pulldown

Bicep Curl (EZ Bar)

Seated Dumbbell Curl

Back - Bi (1/2)

Warm up with 5min jump rope and stretch. Shadow boxing can be swapped for other cardio forms or rest

Shadow Boxing

Yoga

Cardio - Boxing or Run

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