Bane Build (Linear progression)

My personal program to get big and achieve a Bane-like physique and performance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

For this whole week be conservative with weight selection to make sure you hit every rep target.

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Crusher Curl

Reverse Bicep Curl (EZ Bar)

Lat Pulldown

Bent Over Row (Barbell)

Shrug (Barbell)

Lateral Raise (Dumbbell)

Day 4 pull (Arm Bias)

Squat (Barbell)

Leg Press

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Hip Thrust (Barbell)

Day 3 legs

Bench Press (Close Grip)

French Press

Tricep Pushdown (Cable)

Overhead Press (Barbell)

Face Pull

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Day 5 push (Arm Bias)

Sprint

Clean and Jerk

Ball Slam

Box Jump

Deadlift (Barbell)

Lateral Jumps

Day 6 Athletic day

Single Arm Iso Row

Day 1 pull

Bench Press (Barbell)

Incline Bench Press (Barbell)

Cable Crossover

Seated Overhead Press (Dumbbell)

Day 2 push

Add weight if you reached your rep targets during the previous week.


Add weight if you reached every rep target during the previous week.

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