Full body Hypertrophy program for the time poor. 

Train insane or remain the same.

This program is designed to get as much done as possible for as many muscle groups as possible in 2 days.

Ideally have 2 rest days between full body workouts.

I do 3 months on the same program before altering exercise choice/orders/sets/reps.

This is not for the light-hearted. The 2 main workouts are long and gruelling.

Bionic Brute

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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

Supersets are done as you like, but have 3 minutes between repeating any exercise. I use more rest.

Split Squat (Barbell)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Full body 2

Supersets are done as you like, but have 3 minutes between repeating any exercise

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Full body 1

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