Bionic Brutality

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. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time.  

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.

default

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.

Stiff Leg Deadlift

Full body 2

This day is designed to make up for any lacking areas. For me it's arms, shoulders and back/traps.

Lat Pulldown (Neutral Grip)

Shoulder Press (Machine)

Upper body

Squat (Barbell)

Full body 1

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

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