Broly

Jaron Z.

This program is designed to build as much muscle as possible, while gaining strength.

-You can go 6 days in a row, or 3 on 1 off if you need an extra rest day. 

-Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. 

-There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure.

-Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week.

Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. 
Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.*

*If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat.

-If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

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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

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Cable)

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Skull Crusher

Preacher Curl (Dumbbell)

Shoulders and Arms

Leg Curl

Leg Press

Leg Extension

Squat (Barbell)

Hanging Leg Raise

Standing Calf Raise

Quad Focused Lower

Bench Press (Close Grip)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

Barbell Row

Lat Pulldown

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Chest and Back

Lateral Raise (Cable)

Upright Row (Barbell)

Arms Focused 

Lying Leg Curl

High Bar Squat (Barbell)

Deadlift (Deficit)

Cable Crunch

'Hinge' Focused lower

Pull-Up (Bodyweight)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Face Pull

Back Focused

1 reviews for Broly

Jaron Z.